Men’s nutrition guide

Men may need to eat more protein and calories because they tend to be larger than

women and more muscular. But, in general both men and women need adequate intake

of vitamins, minerals, fiber, and healthy fats.

To improve men's health, focus on a holistic approach incorporating lifestyle choices,

regular screenings, and mental well-being. Not forgetting to prioritize sleep and

managing stress.

1. Muscle Mass: Protein

Males tend to be more muscular in nature than females. Male bodies tend to have more

muscle mass than female bodies. That’s a natural, biologically driven standard, though

there are plenty of people who are the exception to that rule.

For this reason, men may need more protein than women. Everyone is different and

that is why there is not an exact number as how much protein men need/day. A general

rule of thumb is 1 gram per body weight. If you weigh 150 lbs. you will need 150 grams

of protein/day. This might not be practical to meet daily.

2. More Calories:

Men often need more calories than women due to their higher muscle mass and larger

size, according to the Academy of Nutrition and Dietetics. Calculating the right number

of calories needed depends on how active the person is, height, weight, & age. A good

general guideline is to aim for around 2,500 calories for men, while women generally

need around 2,000 calories. Individual needs can vary based on factors like age, activity

level, and body size.

3. Other points to consider:

Most people can meet their needs for macronutrients and micronutrients with a well-

balanced diet that includes whole grains, lean protein, and fresh fruits and veggies.

If you can’t eat certain food groups because of dietary restrictions or food sensitivities,

talk to your doctor to see if it makes sense for you to take a multivitamin or a specific

vitamin or mineral.

4. Ageing:

As we age the metabolic rate decreases & that is why you start gaining weight if you are

eating the same way you used to when younger. You naturally lose muscle mass as you

get older, and if you are less active you will lose muscle mass faster. To avoid these

pitfalls, you will need to reduce the caloric intake with age unless you are a very active

older person. You will need to start weightlifting to maintain muscle mass.

Badria Bedri, MS. Nutritionist @Mariposa Community Health Center.

We dedicate May to highlighting every aspect that pertains to mental health. Mental Health Awareness Month serves as a reminder to prioritize mental health care at the same level as physical health maintenance.  Mental Health Awareness Month serves to increase public understanding of mental health problems while promoting wellness and working to eliminate mental health discrimination. The month-long observance exists to teach people about mental health significance while supporting those with mental health disorders and fighting for better mental health resource and service policies. This article investigates the importance of Mental Health Awareness Month together with standard mental health conditions and prejudices and wellness promotion methods and community assistance programs and advocacy activities that occur throughout this critical period.  Mental Health Awareness Month functions as a restart mechanism which transforms our mental health perspectives. The month serves as a time to increase understanding about mental health while working to decrease discrimination and showing people it is acceptable to experience mental health challenges.  Mental health stands as a fundamental aspect of our existence. Mental health affects both personal lives and the broader social structure. A world that treats mental health equally to physical health requires understanding of its widespread effects.  Our mental health state directly influences all aspects of life including our relationships and work performance and life quality. Our society will become healthier and happier when we recognize and solve these problems.  Multiple organizations within our community focus on mental health care services. HOPE and Pinal Hispanic Council along with Intermountain and Community Partners and Circles of Peace and Mariposa Community Health Center operate as part of these organizations.  

  Sexual Violence Awareness Month: Understanding, Preventing, and Finding Support

Sexual violence includes any unwanted or forced sexual activity. This can take many forms, including sexual assault, rape, sexual harassment, child sexual abuse, incest, human trafficking, and coercion. It also includes situations where someone is unable to give consent, such as when they are intoxicated, unconscious, or underage. 

One of the hardest truths is that it often happens by someone the person knows—like a friend, family member, or someone in their community. In fact, studies show that about 8 in 10 sexual assaults are committed by someone the survivor knows (RAINN). Additionally, 1 in 3 women and 1 in 6 men experience sexual violence in their lifetime (CDC). This can make it even more difficult to talk about, but speaking up is an important step toward safety and healing.

What Can We Do?

We can all help prevent sexual violence and support survivors. Here are some ways to make a difference:

• Believe      Survivors: If someone shares their experience with you, listen without      judgment and let them know they are not alone.
• Recognize      the Signs: Abuse isn’t always physical. Signs of sexual violence can      include sudden changes in behavior, avoiding certain people or places,      unexplained fear or anxiety, and physical injuries.
• Speak      Up: If you see or suspect someone is in danger, offer support or      report it to a trusted adult or organization.

Remember, You Are Not Alone

If you or someone you know has experienced sexual violence, there are people who care and want to help. Mariposa Community Health Center’s Domestic and Sexual Violence Advocacy Program offers support, guidance, and resources for survivors. Advocates are available to listen, provide options, and help with next steps, all in a safe and private way. Call 520-375-6050. Together, we can build a safer and more supportive community. Let’s keep the conversation going and work toward a world without sexual violence. 

The Impact of Nutrition on Colon Health: What You Need to Know

Did you know?

Colorectal cancer is the third most common cancer diagnosed in both men and women in the U.S., excluding skin cancers. Young people are developing colorectal cancer at higher rates than ever before. Because of this the American Cancer Society lowered the recommended screening age in 2021 from 50 to 45 years old.

What is colon or colorectal cancer?

Colorectal cancer starts in the colon or the rectum and is referred to as either colon cancer or rectal cancer depending on where it starts. These cancers are often grouped together because they share many similar features. Both the colon and rectum play an essential role in your digestive system by processing waste through your body. When abnormal cells develop along the lining of your large intestine or rectum, this is referred to as colorectal cancer.

What are the risk factors

Overall, the lifetime risk of developing colorectal cancer is about one in 23 for men and one in 26 for women. However, each person's risk might be higher or lower depending on their risk factors. These may include:

• Being overweight or obese
• Low physical activity
• Diet
• Smoking
• Alcohol use
• Age
• Personal or family history of colorectal polyps or colorectal cancer
• Pre-existing conditions
• Racial or ethnic background

The American Cancer Society recommends that individuals at average risk begin regular screening at 45 years old.

How can Nutrition/food help?

We all know that leading a healthy lifestyle will prevent most chronic illnesses. Some cancer research studies have found that people who eat right, get regular physical activity, maintain a healthy weight and limit alcohol consumption can cut their odds of colorectal disease by more than a third.

Healthy tips to consider in preventing colorectal/Colon cancer:

• Fiber: Increase your fiber intake. Fiber intake recommendation is at 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That's about half the recommended amount.
• Eat the rainbow like Myplate.gov recommends. Eat from the 5 food groups during the day no matter what you diet you are following a vegan, vegetarian, flexitarian, paleo etc. What are the five food groups: Whole grains, fruits, veggies especially non starchy veggies, dairy group and protein & that include plant-based proteins.

a.  Watch the serving sizes. You can always add more veggies especially the non-starchy veggies to feel full.

b. Include a protein with the meals and snacks that helps with satiety as well.

c.  Eat more from the healthy fats like olive oil, avocado oil, nut butters, nuts, seeds, and avocados. Limit saturated fats and especially foods with hydrogenated and partially hydrogenated fats. 

3. Limit Red and Processed Meats. American Institute for Cancer Research (AICR) recommends eating no more than 18 ounces of red meat per week. Portion sizes will vary based on individual needs, but they break down to about 3 to 5 ounces for women and 4 to 6 ounces for men. To reduce cancer risk, the AICR also recommends limiting processed foods such as sausages, hot dogs, bacon and deli meat.

4. Hydrate with water.

5. Before you take supplements and herbs talk to your Physician first. 

6. Stop the alcohol and smoking.

7. Move your body.

Sources: Northwestern medicine, UChealth.com, American institute for cancer.

Badria Bedri, MS Nutritionist at Mariposa Community Health Center.

2/14/25 

Are you considering weight loss drugs?

Did you know? According to the International Food Information Council (IFIC)

1. 4 in 10 Americans are currently trying to lose weight. 

More Americans believe that what and how much they eat, and drink has the biggest impact on their body weight compared to when, why, and where they eat and drink. 

2. 3 in 10 Americans say they have heard "a lot" about prescription drugs for weight loss. 

3. More than 4 in 10 Americans are interested in taking a prescription drug for weight loss; among those who have heard about prescription drugs for weight loss, most report hearing an equal amount of positive and negative information. 

4. Nearly half of Americans think that taking a prescription drug for weight loss would increase their water intake, healthfulness of food choices, as well as their fruit and vegetable consumption. 

What can you do?

1. First and foremost: Talk to your primary health care physician (PCP) about weight loss options for YOU. It is important to consider your entire health profile, including your medical history, current medications & their potential side effects, your mental health and lifestyle factors.  

2.  Medication is just another tool in the toolbox not the solution. Weight loss medications are most effective when combined with making healthy lifestyle changes. 

3. Consider changing your eating to a healthier, affordable and sustainable diet for you.

4. Be active: Remember when you start eating less than you used to this can cause your metabolism to slow down. To increase our metabolism exercise is the key. 

5. Serving sizes: Consider watching your serving sizes. Portion and serving sometimes are used interchangeably. Your serving sizes are within your hand size to make things easier. Your portion size is what you would like to serve yourself. 

6. Choose water as your main drink. Skip all the sugary drinks.

7. Add more fiber to your diet. Having more veggies with your meals, have a fruit as a snack, go for whole grains, add nuts and seeds to your diet. And, add more fiber: Choose one of these to have daily, flax seeds meal, chia seeds, hemp seeds and Metamucil no sugar added. 

8. Have a protein food with each of your meals. Add a protein food examples like nuts and seeds or nut butters added to your snack option. Protein tends to add fullness and satiety. 

9. Mind State: How are you with flexibility, resilience, addressing problems as they come and solving them, dealing with food noise during your weight loss journey? Find a therapist to help you.

10. Do you have a goal? 

Have a wonderful 2025!

Badria Bedri, nutritionist at Mariposa Community Health Center. 

January shines a spotlight on two critical issues: Stalking Awareness Month and Human Trafficking Awareness Month. These issues are closely linked to dating and domestic violence, making this an important time to educate, empower, and prevent harm in our communities.

Stalking Awareness Month

Stalking is often a red flag for dating and domestic violence. It involves a pattern of unwanted behaviors, like following someone, sending repeated messages, monitoring social media, or showing up uninvited, that makes a person feel scared or unsafe. Many stalking victims know their stalker, who may be a current or former partner.

Preventing stalking starts with awareness. Talk about healthy boundaries, respect, and the warning signs of abusive behavior, such as excessive jealousy or constant monitoring. Encourage open conversations with teens and adults about what makes a relationship safe and supportive.

Human Trafficking Awareness Month

Human trafficking, especially sex trafficking, is often linked to unhealthy and abusive relationships. Traffickers frequently use manipulation, threats, or false promises of love and security to gain control over their victims. Young people are particularly vulnerable when traffickers pose as romantic partners or friends.

Prevention starts with understanding the connection between trafficking and dating violence. Teach teens and young adults about the warning signs of control, such as isolation from family and friends, sudden financial dependence, or a partner who monitors their every move. Empower them to recognize unhealthy behaviors and to seek help if they feel unsafe.

If you or someone you know feels unsafe, seek help from trusted adults, law enforcement, or call 520-375-6050 to speak to an advocate at Mariposa Community Health Center.

 December Protecting the Future: What Teens and Parents Need to Know About the HPV Vaccine 

In today’s fast-paced world, teens already have plenty on their plates—balancing schoolwork, friendships, scholarships, college applications, and even part-time jobs. Cancer shouldn’t be one of the things they have to worry about. Unfortunately, with the prevalence of Human Papillomavirus (HPV) infections in the U.S., the risk of HPV-related health complications, including cancer, is all too real.

Here’s the truth: HPV is the most common sexually transmitted infection (STI) in the United States. In fact, most people will contract HPV at some point in their lives. It’s spread through intimate skin-to-skin contact, and one of the most concerning aspects is that most people who are infected with HPV show no symptoms at all. This means they can unknowingly pass the virus to their partners without realizing it.

While some health issues caused by HPV, like genital warts, can be treated, there’s currently no cure for an HPV infection itself. What’s most alarming is the long-term risk: HPV infections can lead to cancers later in life, with cervical cancer being the most commonly linked. HPV can also cause other cancers, such as those of the throat, anus, and penis.

The great news is that there’s a powerful way to reduce the risk of HPV-related cancers: the HPV vaccine. You may have seen it mentioned on TV or online, or perhaps your doctor has brought it up. The HPV vaccine is a safe, effective, and proven method to protect against the types of HPV most likely to cause cancer.

Here’s how it works: The vaccine is recommended for both boys and girls starting at ages 11-12, long before they’re likely to encounter the virus. However, it can be administered as early as age 9 and is still effective for people up to age 26. If you’re older than 26, it’s worth a conversation with your doctor to see if the vaccine might still be a good option for you.

The vaccine works best when given early, before exposure to HPV, which is why preteens are the ideal candidates. But don’t worry—if you or your teen missed the earlier window, it’s not too late to get vaccinated and still benefit from protection.

Yes, the HPV vaccine is safe. Like other vaccines, it can have mild side effects, such as a sore arm, fatigue, headache, or a low-grade fever. These side effects are short-lived, often resolving within a day or two. The benefits, however, are long-lasting: protection against cancer.

As one local parent shared, “I was hesitant at first, but when I learned how much the vaccine could protect my daughter from cervical cancer, it felt like a no-brainer. A sore arm for a day is such a small price to pay for her health.”

For teens reading this: You have a voice in your health decisions. Don’t be afraid to ask your parents about the HPV vaccine. Maybe you’ve already received it but didn’t realize it, or maybe it’s time to encourage your parents to schedule an appointment. Taking charge of your health now can protect you in the future.

The HPV vaccine isn’t just about cancer prevention—it’s also part of a bigger conversation about making informed, responsible decisions. Open and honest communication about reproductive health is key to staying safe and empowered.

Awareness about HPV and its risks is growing in our community, thanks to the efforts of organizations like MCHC (Mariposa Community Health Center). Whether it’s through Dr. Pereira’s podcast in collaboration with Circles of Peace, the Youth Council’s booth at health fairs, or classes like Love Notes that teach teens about healthy relationships, the goal is the same: to get informed and take proactive steps toward better health.

If you’re unsure how to start the conversation or have questions about the vaccine, MCHC’s providers are here to help. They offer free resources and programs designed to guide parents and teens alike.

Parents, schedule your teen’s adolescent wellness visit today to ensure they’re up to date on the HPV vaccine and other critical health needs. Protecting your teen from HPV-related cancers is one of the most impactful steps you can take for their long-term health and well-being.

And teens, remember: Your health is your future. Ask questions, stay informed, and don’t hesitate to take the lead in conversations about your well-being. Together, we can make sure cancer stays off the list of things to worry about.

For more information or to schedule an appointment, reach out to MCHC today. Because when it comes to health, prevention is the best protection. For more information please contact Platicamos Salud at (520) 375-6050.

 November is National Diabetes Month

Let us start by defining diabetes: what is Diabetes: 

Diabetes is a chronic disease that occurs when the body doesn't produce enough insulin or can't use it properly. 

There are mainly two types of diabetes: 

1. Type I diabetes is when the pancreas produces little or no insulin, and this is usually a lifelong condition that starts in childhood or the teenage years. 

2. Type II diabetes is when the body becomes resistant to insulin or doesn't produce enough, and this is more common in adults over 40. However, type 2 diabetes in children is increasing. Type II diabetes it is considered a lifestyle disease. 

Did You Know?  

1. About 1 in 10 Americans has diabetes; most have type 2

2. The prevalence of type 2 diabetes varies by race and ethnicity: non-Hispanic white: 7.4%, Asian American: 8.0%, Hispanic: 12.1%, Non-Hispanic, Black: 12.7%, and American Indian and Alaska Native: 15.1%. 

How do you know if you are with diabetes type II or with pre-diabetes?

A simple blood test will let you know if you have diabetes. If you've gotten your blood sugar tested at a health fair or pharmacy, follow up at a clinic or doctor's office to make sure the results are accurate.

How to manage diabetes Type II?

 Management of diabetes type II can be challenging because diabetes is managed mostly by you, with the support from your health care team, family, and other important people in your life. 

 Your doctor may prescribe medications and insulin to help manage your blood sugar and avoid complications. 

Please: Ask your doctor how often to check your blood sugar and what your target blood sugar levels should be. Keeping your blood sugar levels close to target will help you prevent or delay diabetes complications

 Also, you will need to manage your diabetes with Healthy Eating and being Active. Check out @diabetes.org for more information.

 Managing stress, lack of sleep are part of managing diabetes type II. 

 Make regular appointments with your health care team to be sure you are on track with your treatment plan. 

Mariposa offers free diabetes education classes and you do not need to be a patient to join. For more information, please call Community Health Services, 520 375-6050. 

Badria Bedri, MS

Nutritionist at MariposaCHC

As we observe Domestic Violence Awareness Month, it's important to focus on the strength and resilience of survivors. Domestic violence is a devastating experience, but with the right support, healing and recovery are possible. In our community, survivors are not alone. The Domestic and Sexual Violence Program at Mariposa Community Health Center stands ready to assist anyone impacted by domestic violence, dating violence, stalking, or sexual violence.

This program provides a comprehensive range of services designed to empower survivors and help them rebuild their lives. Whether it’s through mobile advocacy, short-term case management, or support groups, the program is committed to meeting survivors where they are and guiding them toward safety and independence.

In addition to these services, the program offers emergency assistance, safety planning, and lay legal advocacy, including court accompaniment and help with orders of protection. Referrals to community resources, medical care, and behavioral health support are also available, ensuring that survivors have access to all the tools they need to thrive. Specialized services like sexual assault nursing exams are also offered to address immediate medical needs in a compassionate and supportive environment.

If you or someone you know is experiencing domestic violence, remember that help is just a phone call away. The Domestic and Sexual Violence Program at Mariposa Community Health Center provides all services free of charge to residents of Santa Cruz County, AZ. You can reach out to them at 520-375-6050, Monday through Friday, to speak with an advocate.

This Domestic Violence Awareness Month let’s come together as a community to support and uplift those affected by domestic violence. By raising awareness and providing the necessary resources, we can help survivors find their strength and move forward toward a brighter future.

Mariposa Community Health Center hosted its 22nd annual Summer Youth Institute, (SYI) from June 24 to July 25, 2024, in Nogales, Arizona with 30 participants this year.

SYI is an enrichment program offered to teenagers around the community between the ages of 15-19.  For 5 weeks, various trainings in CPR/First Aid, LGBTQ+ and Inclusivity, Abstinence Plus, and Tobacco Basic Skills are provided to participants, in addition, workshops dealing with self-esteem, nutrition, leadership, teen dating violence, addiction and substance use, career and education planning, character development, sun safety, Boys and Girls Health, and public speaking to name a few are offered to the youth, along with an hour of physical activity each afternoon. The opportunity to “job shadow” MCHC professionals in the medical setting is provided as well as guest speakers from the community who are invited to present on themes that help expand participants’ outlook towards future goals.  The participants are also taken to the University of Arizona to visit the Colleges of Medicine, Nursing, Public Health, and Pharmacy and learn more about medical opportunities. 

At the end of the 5- weeks, the participants who have completed all aspects of the program graduate and receive a Teen Health Facilitator certification, along with the hope that they will pass their wisdom to their fellow peers. 

We would like to thank the following people/agencies for their support this year as SYI would not be able to take place without them: Hope, INC., L.P. Health Directions, Southern Arizona AHEC at El Rio, AZ Dept. of Liquor, Erika Mansur, AGO, Dianne Burkett, FDA, University of Arizona, Mariposa Youth Council, Terri Sprigg, Office of the Superintendent of Schools Santa Cruz County, Dominick Alexander, Cropper’s Auto Center, GFWC-Nogales Woman’s Club, and the Mariposa Community Health Center Leadership Team, Board of Directors, Staff and Mentors.

2024 SYI Graduates:

Yuliana Alvarez

Kiana Rae Boulier

Anna Paola Cañez

Yuki Kamilah Carrillo

Czarina Chamberlain

Andres de la Torre

Dulce Encinas

Marco Estrada

Maria F. Fernandez

Manuel Gutierrez

Sophia Jaramillo

Isabella Jimenez

Jimena Martinez-Peralta

Joel Martinez-Peralta

Jorge Martinez-Peralta

Rex Martinez

Alan Martinez

Paulette Martinez

Ami Morales

Sofia Ortiz

ricardo padilla

Diego Picos

Diego Ramos

Grecia Reyes

Sofia Romero

Azul Ruiz

Juan Ruiz

Sophia Sandoval

Kiara Valle

Ana Vallejo

For more information on the institute or other MCHC youth programs, please contact Alexa Lopez at (520) 375-6055. 

How to feed your child without stress?

 Ellyn Satter @EllynSatterinstitute created what is known as the Division of responsibility in Feeding your child. The Division of Responsibility in Feeding is described as an approach where the parents provide the food and child decides how much to eat and whether to eat or not. The Division of Responsibility in Feeding is an evidence-based approach to feeding children with the goal to allow parents to set boundaries through setting mealtimes and the specific foods that are in each meal, but it also gives children the chance to learn to trust their own hunger and fullness cues. This approach will create a much happier, less stressful mealtimes where the parents and children can independently enjoy their food without one needing to push or prod additional bites or clean plates.

Let us examine rules:

First the Parents or Care takers: The parents or care takers are responsible for:

The What: Buying healthy foods that is focusing on whole foods and less processed foods.  Preparing healthy meals and snacks, that is with fruits and vegetables at every meal.

The When: Setting regular times for meals and snacks.

The Where: Setting one place for eating the meals and snack without distractions like TV or any electronics that way the child can pay attention to his hunger cues and listen to his/her body cues.

Second the child or teen: They are responsible to:

Eat or not. Do not worry if your child or teen is not hungry to eat. They have a snack to eat between meals and more meals to come. Make sure the meals provided have at least 3 foods from the 5 food groups. The five foods groups are the grains, proteins and vegetables, fruits, and dairy. This will provide variety of options for the child or teen to choose from. 

Whether to finish the plate or not. This is done by serving the child within the serving sizes and let the child asks for more if they are still hungry. As a rule of thumb serving sizes are within the hand size of the child. Always engage your children and teens in meal preparation & grocery shopping. 

Please remember this method is not meant to be rigid or cause any battles, so if that is happening, take a deep breath and look at the context of where the stress and anxiety is coming from. What else is going on in life? There are times when feeding a family may be easier than others. Please always engage the whole family when deciding on adopting new rules. 

  Why are our children and adolescents in Santa Cruz County diagnosed with Prediabetes & Type 2 diabetes? What can we do? 

As a nutritionist working with families whose children and adolescents are diagnosed Prediabetes and Type 2 diabetes, I wonder why? What can we do to help our children and adolescents live a healthy lifestyle.

From my daily interactions with families, their children & adolescents, I hear the followings:

1. Families are too busy to watch what the children, adolescents are eating. 

2. Families are very buys to have family meals. Family meals are proven to prevent drug abuse & prevent suicide among adolescents. 

3. Families are offering fast foods, quick ultra-processed meals at home, because they have no time for preparing homemade meals.

4. Families cannot say no to fast foods when their children & adolescents ask for it. 

5. Families are very busy to have time for physical activity.

6. Grandparents tend to spoil their grandchildren with sweet foods and drinks.

7. Grandparents tend to over feed their grandchildren even if the grandchildren said they are full. 

8. Children and adolescents are not active and spending hours on their smart phones, tablets and TV or YouTube or Tick Tok etc. When the recommendation for physical activity is one hour daily. 

What are the FACTS: From the CDC (Center for Disease Control and prevention)

What are the Risk factors that may increase your child’s risk for developing pre-diabetes include:

· Birth weight over nine pounds.

· Having a parent with pre-diabetes or Type 2 diabetes.

· Mother with gestational diabetes during pregnancy

· Larger than average waist circumference

· Obesity during childhood

· Lifestyle habits like lack of physical activity & eating high fat/processed foods & drinking sugary drinks.

How can we prevent the prevalence of Prediabetes and Type 2 Diabetes?

Healthy Eating is Essential:

1. Don’t drink your calories – limit fruit juices, soda, and other sugary beverages.

1. Avoid processed foods – opt for fresh, whole foods over fast food and      packaged snacks.
2. Limit portion sizes – eat smaller meals and save the leftovers.      Review suggestions on choosemyplate.gov.
3. Limit snacking between meals –Or snack on whole foods from the 5      food groups like fruits and veggies.
4. Limit eating out at restaurants – avoid the temptation of high-calorie or fried      foods.

Routine Physical Activity is More Important than Ever? Sitting is considered the New Smoking!

Sitting is inevitable! Here’s how you can ward off any negative side effects:

• Set a timer. Get up every hour and move. Stand, walk      around, stretch.  You can even download apps onto your phone to      remind you!
• Watch your posture.  Poor posture can lead to bone damage,      decreased blood circulation, fatigue, and loss of muscle      strength.  If you must sit, keep your shoulders back, your chin      tucked, and your stomach pulled toward your spine to keep muscles engaged,      bones aligned, and circulation flowing.
• Take a stand. If you’re able, why not opt for a standing      desk?  Standing desks have been proven to increase brain      function, creativity, and productivity.
• Work it out. Commit to exercising every single day. Go on      a walk during lunch.  Plan to attend a fitness      class.  Choose the far parking spot.  Every minute of      physical activity counts!

“Prediabetes is reversable and to prevent and reverse prediabetes, it’s important to help kids establish healthy physical activity routines throughout the day. Make sure children are getting up and moving around and engaging in physical activities away from their TV, laptop, or phone.”

Resources: MERCK Manual: 10/29/20 Andrew Calabria, MD, The Children's Hospital of Philadelphia Perelman School of Medicine at The University of Pennsylvania, CDC, Champions for Children’s health.com The heart foundation.

June 12-18 is National Men’s Health Week and experts from the National Heart, Lung, and Blood Institute (NHLBI) have research findings related to some of the more serious medical challenges that affect men like: sleep apnea, excess belly fat, and high blood pressure. All of these are linked to an increased risk for heart disease in men. The good news is that men can take steps now to prevent these problems or find out if they are at higher risk, early detection and treat them early to make changes against heart disease.

Loud and frequent snoring is not just an annoyance but may be a sign of a serious health problem called sleep apnea. According to a NHLBI study published in the American Journal of Respiratory and Critical Care Medicine, the condition is associated with an increased risk of stroke in middle-aged and older men. Michael J. Twery, Ph.D., director of the NIH National Center on Sleep Disorders Research, which is administered by the NHLBI.

Men are also more likely than women to develop high blood pressure before age 55. Studies show that men can successfully lower their pressure by following the DASH diet, which stands for Dietary Approaches to Stop Hypertension. Developed with help from the NHLBI, the DASH diet recommends eating vegetables, fruits, whole grains, low-fat dairy products, lean protein, and low-sugar foods. NHLBI-funded research shows men with high blood pressure can get an extra health boost by combining DASH with sodium reduction, exercise, and weight loss. 

Excess belly fat often increases at midlife, but aging may not always be driving the increase. An NHLBI-supported study in Circulation linked regular consumption of sugar-sweetened drinks (such as sodas and fruit drinks) to increased visceral fat, a type of body fat that may contribute to a higher risk of diabetes and heart disease.

Getting regular screenings is also important. These appointments can help make you aware of potential health concerns, even if you don’t feel sick. Your doctor can help identify problems, like being overweight, experiencing depression, or anxiety. It isn’t just important to see a doctor for regular checkups and preventive screenings, but also to review your family health history. Your provider can assess your risk of disease based on your family history and other factors that might play a huge role in your overall health. Your doctor can help you decide what tests you need based on your age and risk factors. Important health screening tests for men include:

• Blood pressure screening

• Cardiovascular screening

• Colorectal cancer exams

This June as we celebrate Men’s Health Month, make it an opportunity to take command of your health. Taking preventive steps and making changes to your lifestyle can improve your health. If your primary care physician is at Mariposa Community Health Center, please call 520 281-1550 to schedule an appointment.

Mariposa will also have a presentation on Men’s health by Dr. Eladio Pereira, Chief Medical Officer in collaboration with the Mexican Consulate’s Ventanilla de Salud program. Be on the lookout for more information coming soon on the date, time and location of this presentation. 

May is the Official Mental Health Awareness Month in which we try to educate the community that people suffer every day from depression and do not realize that obtaining help can be easy if they can identify “depression” as an illness just like diabetes or hypertension. Our Hispanic community’s lack of understanding of depression is a barrier in seeking help. As they believe that admitting to feeling depressed will give them the label of being “crazy.” We will all suffer from depression during our lifetime which may be at different degrees of severity. The stigma and bias against those facing mental health illnesses can be devastating and keep people from seeking the help they need.  

We’ve come a long way since the days of institutionalization and separation from community, the stigma and bias associated with mental illness, but we’re not where we need to be yet. Reducing the stigma and bias against those facing mental health challenges is a tall order, but it can be done. Efforts to increase public awareness and understanding of mental illness are important steps in the right direction. 

So, what is Stigma? Mental health stigma is a negative evaluation of those with mental illness or who are obtaining mental health treatment. Mental health stigma can be conceptualized in a variety of ways. Two aspects of mental health stigma are perceived stigma and personal stigma. Perceived stigma is the perception held by others that the mentally ill individuals are socially undesirable and personal stigmatized person may internalize perceived prejudices and develop negative feelings about themselves. In Hispanic communities, "social connectedness is vital to well-being, and family is intertwined with this,". Having the support of family is essential in getting treatment.  

The National Institute of Mental Health reports the prevalence of Major Depressive Disorder Episode among adults ages 18 and older in 2020.

An estimated 21.0 million adults in the United States had at least one major depressive episode. This number represented 8.4% of all US adults.

The prevalence of major depressive episode was higher among adult females (10.5%) compared to males (6.2%).

The prevalence of adults with a major depressive episode was highest among individuals aged 18-25 (17.0%). 

Majority of people with depression are treated by the Primary Care Provider, so if you are suffering from depression your own doctor can assist in providing treatment and/or refer you to an agency for assistance as needed. 

Our partners, stakeholder’s communities across Arizona will celebrate it in various ways with outreach and education, communication, and interactions through town hall meetings, presentations, and other outreach efforts. The campaign will target advocates, public policy makers and community decision makers as well as the public.

Professionals around the world gather at conference centers to network and expand their knowledge and skill sets. They take new ideas, resources, and strategies back with them to benefit their companies and communities. Mariposa Community Health Center asked: “why not bring this experience to our teens?”

TeenCon23 was created after asking that very question. The Prevention team within MCHC’s Community Health Services department works to bring youth programming to adolescents in Santa Cruz County, engaging them with programs that educate them on the dangers of tobacco, vaping, teen pregnancy, and more.  Seeing how students benefit greatly from participating in these educational programs, the prevention team decided to organize TeenCon23 as a way to bring the professional conference experience to the youth in our community.

On Saturday February 25th, 2023, 80 students arrived at the Americana Hotel for TeenCon23, where they were greeted by student volunteers at the conference registration table. 

These students participated in breakout sessions led by MCHC & community professionals to talk about topics like mental health, adolescent brain development, responsible driving, tobacco & vaping, healthy relationships, and more. Community organizations like the University of Arizona’s 4-H youth group and Mariposa Youth Council prepared posters as part of a special exhibition for the conference attendees. 

Partners from the Nogales Police Department, Santa Cruz County Office of the Superintendent, Southern Arizona Aids Foundation, as well as MCHC leadership, medical providers, and CHS staff participated in the breakout sessions. Vice Mayor Hector Bojorquez and councilwoman Liza Montiel closed off the day with inspirational words for students to take home. It was a day full of fun, knowledge, and networking for all!

Students walked out of TeenCon23 with relevant information, resources, and motivation to improve our community and take care of themselves and their peers. This was the first ever teen conference event, and MCHC Is looking forward to hosting it again in the future. If you’d like more information on TeenCon23 or other Community Health Services programs for youth, please contact their office directly at (520) 375-6050.

 Is Colorectal Cancer Screening Important - YES

Many colorectal cancers can be prevented through regular screening. Screening can find abnormal growths in the colon or rectum, so that they can be removed before they turn into cancer, and this should begin at age 45 regardless if you are male or female.

Early detection is the best prevention as is said about other cancers. Screening is important because when found early, colorectal cancer is highly treatable. Early stages of colorectal cancer usually present no symptoms. Symptoms tend to appear as the cancer progresses.

What is Colorectal Cancer?

Colorectal cancer, also known as bowel cancer or colon cancer, is a type of cancer that starts in the colon or rectum. It is one of the most common types of cancer worldwide, and it is the third leading cause of cancer-related deaths. Colorectal cancer occurs when the cells in the lining of the colon or rectum grow uncontrollably and form a tumor. Over time, the tumor can grow and spread to other parts of the body if not treated.

Risk factors associated with colorectal cancer

There are several risk factors associated with colorectal cancer. Age is a significant risk factor, as the disease is more common in people over the age of 45. Other risk factors include:

· a family history of colorectal cancer

· a personal history of inflammatory bowel disease

· a diet high in red meat and processed foods

· smoking

· a sedentary lifestyle

People who have these risk factors should talk to their doctor about getting screened for colorectal cancer.

Symptoms of colorectal cancer

Symptoms of colorectal cancer can vary depending on the location and size of the tumor. Some common symptoms include:

· changes in bowel habits, such as diarrhea or constipation

· blood in the stool

· abdominal pain or cramping

· unintended weight loss

However, some people with colorectal cancer may not experience any symptoms until the disease has advanced. This is why regular screening is so important, as it can detect the disease in its early stages when treatment is more effective.

Treatment for colorectal cancer

Treatment for colorectal cancer typically involves surgery to remove the tumor, and may also include chemotherapy, radiation therapy, or a combination of these treatments. The type of treatment used will depend on the stage of the cancer and other individual factors. 

With early detection and treatment, the outlook for people with colorectal cancer is generally good. However, it is important to maintain regular screening and follow-up care to detect any recurrence of the disease.

You can join Mariposa for a Colorectal Cancer Awareness Month Health Fair on Friday March 3, 2023 from 10:00 am – 12:00 pm at the main campus on 1852 N. Mastick Way. Completely Free. 

If you are a patient of Mariposa Community Health Center, you can call (520)281 -1550 and ask about getting screened or speak with your provider at your next wellness visit. You can also contact your favorite clinical pharmacist at Mariposa at 520 377-5417 for more information.

February is typically known as heart health month, but did you know that it is also National Cancer Prevention Month. Research has shown that more than 40 percent of all cancers diagnosed and nearly half of all deaths from cancer can be attributed to preventable causes such as:

• Smoking
• Obesity  
• Sedentary lifestyles and
• Too much sun

Healthy eating habits are very important. Incorporating more fruits and vegetables into your diet are essential. 

Fruit and vegetables fight cancer in several different ways.  They work by:

1. Stopping cancer from developing in the first place by neutralizing free radicals
2. Making our immune systems stronger to fight all kinds of disease
3. Reducing inflammation in the body
4. Mopping up abnormal cells so they can’t find a place to attach and cause a tumor
5. Causing the liver to release detoxifying enzymes to carry harmful particles out of our bodies
6. Shrinking existing tumors
7. Slowing the growth of tumors
8. Slowing the growth of abnormal blood vessels that feed tumors
9. Causing cancer cells to commit suicide (called “apoptosis”) and die
10. Increasing the action and effectiveness of chemotherapy

And so much more. Did you know that there are super foods that help prevent cancer? There are many resources available through the Arizona Department of Health Services Nutrition and Physical Activity page at https://www.azdhs.gov/prevention/nutrition-physical-activity/index.php

Physical activity is very important also to decrease body fat. Incorporating just 30 minutes of exercise daily is crucial to having a healthy lifestyle. There are several ways to incorporate exercise throughout your day such as:

• Parking further away when you go to the grocery store
• Doing housework or gardening 
• taking a break while at work and just stretch your legs, arms and body for just 10 minutes can help
• playing with your children, pet or grandchildren can not just add some exercise but can also be fun

If you smoke and are thinking about quitting there is help. Contact Alexa Lopez, Tobacco Coordinator at Mariposa Community Health Services Department at 520 375-6050 or speak with your primary care provider for guidance. Mariposa also offers free nutrition consults for all their patients, you can schedule an appointment by calling 520 281-1550. 

And of course, don’t forget to wear sunblock. Even with our Arizona winter months, it’s still important to wear sunblock if you plan to be outdoors for an extended period.

 Diabetes Mellitus type 2 -What You Should Know By: Mary Garcia-Kumirov, MD

We are all familiar with those diabetic medication commercials or advertisements for continuous glucose monitors that show very glamorous looking individuals enjoying life, seemingly unaffected by their disease. The reality is that diabetes is a life-changing condition that changes the way you eat, the way you live - and for some, the way you dress - especially if you elect to wear those stylish diabetic shoes that decrease your risk of foot ulcers when you have neuropathy. So, for those that think that diabetes is no big deal, think again.

https://www.cdc.gov/diabetes/basics/getting-tested.html

It all starts with a blood test ordered by your primary care provider called an A1c or sometimes a fasting blood glucose level. This is recommended based on your age, the presence of certain conditions that put you at risk - like hypertension, if you’re overweight, have a family history of diabetes, your race - especially if you are Black or Hispanic, among many other factors. Based on the results, your provider may make recommendations for how to improve your numbers to decrease your risk of what comes with having diabetes or even prediabetes, which is when your blood sugar is elevated but not quite to the level of being diabetic. That could include starting medications meant to help lower your blood sugar, and/or insulin injections - which help lower our blood sugar when our own body’s insulin is not enough.

Having diabetes puts you at risk for stroke, heart attack and peripheral vascular disease, as well as chronic kidney disease and blindness. Many diabetic patients, especially those who have uncontrolled diabetes, are at high risk of getting diabetic foot infections, which can lead to tissue death and possibly even amputation of a limb. Diabetic patients are also at higher risk for things like urinary tract infections, respiratory illnesses like the flu and even COVID-19, as well as complications that can come with these infections, like pneumonia, sepsis or even death.

So, knowing all of this now, what can you do to decrease your risk of diabetes and its associated complications? Well, it starts with a healthy, balanced diet low in carbohydrates and incorporating exercise into your routine for 30 minutes a day at least 5 days a week. If you are already have diabetes, then ensuring you are taking your diabetic medications and/or administering your insulin, in addition to a low carb diet and exercise, are key to controlling your blood sugar. Diabetes does not have to be a lifelong disease. With the right diet, exercise regimen and adherence to your diabetic regimen, your blood sugar can improve to the point where you can possibly discontinue your insulin and/or medications with guidance by your healthcare provider.

If you are diabetic or prediabetic and would like to learn more about how you can improve your blood sugars, Mariposa Community Health Center has several programs that can help. Talk to your provider at your next appointment or call 520-281-1550 and ask for our community health services department.

 Cancer Survivorship: A Rebirth

Hello Friends! 

My name is Sapna Sharma. I always felt like I was the luckiest person on the planet because I had a beautiful family and loving parents. This, in my opinion, was the definition of a beautiful life. So, life was lovely for me. Though I had financial difficulties in my life, I always felt that it was a natural part of everyone's life. In Nogales, Arizona, I was hired as a Math Teacher. I was very excited to be in the United States and meet new people. But I had no idea what my future held in store for me. I was diagnosed with a third-grade Breast Cancer in November 2017, just four months after arriving in the United States. My family was in India, and I was alone in the United States. I cried a lot and cursed God the day I was diagnosed with cancer. What happened to me? Am I a horrible person? And am I going to die now? These were the questions that began to arise in my mind, and I realized that my life was no longer exciting and beautiful. I couldn't find a doctor who would read my mammogram for me. I was very sad, but as I previously stated, life is beautiful. Ms. Patty Molina was my angel. Cancer had begun to take its toll by this point, and I was becoming increasingly weak. I went to see Dr. Portfield, an oncologist, with Ms. Molina, and he explained the entire situation and his plan of action. Meanwhile, I continued to attend school despite being in poor health. Chemotherapy was administered to me twice a month. My beautiful long hair began to fall out, and my nails began to turn black. But my outlook on life was always positive, and I was always smiling when I had to go to chemotherapy because there was no other option. Ms. Molina and her staff were always willing to assist and support me. My surgery was scheduled after I had completed eight chemotherapies. My body began to respond positively, and I began to feel better than before. The pain was gradually subsiding, and I was now a cancer survivor. Yes, I did fight cancer with the help of wonderful people. My motivation was the fact that my two daughters were in India, far away from me. My husband once said to me, "You are the backbone of our family, and you will have to live for us”. During my hospital visits I read a quote which made me stronger from inside. The quote was: “What Cancer Cannot Do: Cancer is so limited……  It cannot conquer the Spirit”. Without my family, it was difficult for me to overcome the physical and mental pain. But life isn't always what we expect it to be. And the quote above helped me realize that Cancer had conquered my body but not my spirit. Time passed, and I finished my treatment and returned to normalcy: not completely normalcy, but to some extent.  

When I look back, it has been five years since I have been alive and on this planet. Thank you, God, for waking me up every morning and giving me a second chance. I consider myself fortunate to have been given a second chance in life. Surviving cancer, in my opinion, is a rebirth. I believe that this is my final chance in life. It was my dream to complete a Masters of Education, so instead of crying every day, I decided to use my free time after work to finish my Masters. And I finished my Master's degree in Education. It was a surprise for my family. I also realized that cancer had only affected my body and had had no effect on my mind. Today, I am living my life to the fullest, doing as many good deeds as I can, trying to be positive, and above all, being very conscious of my lifestyle. I follow a strict Vegan diet and avoid sugar. Finally, even when there is no reason to be happy, I am always happy. Cancer has taught me that nothing is in my control; everything is predetermined, but the only thing I can control is my health. And if I want to live my second life, it's up to me to keep myself healthy and happy.

Reduce Stress for a Healthier Heart 

May is stroke awareness month, a time to reflect on the millions of people and their loved ones affected by this dangerous medical emergency. One American has a stroke every 40 seconds, and every four minutes, a stroke takes a victim’s life. Many of the risk factors that can lead to stroke can be avoided with simple lifestyle changes. This month, commit to understanding the risks and symptoms of stroke and making the wellness changes needed to minimize your chances of suffering a dangerous and potentially deadly stroke.

Whether it’s from everyday deadlines, financial struggles, or the COVID-19 pandemic, stress shows up often in life. And your body reacts to it: your heart rate increases, your blood vessels narrow—and over time, these little blows can add up and do damage to your health, particularly your heart. Withchronic stress, you’re more likely to have high blood pressure, heart disease, diabetes, obesity, and poor sleep. Even other parts of your body – from your lungs to your gut – can take a hit. 

But while you can’t always limit the amount of stress in your life, you can work on changing how you respond to it. Just like the automatic “fight or flight” response that kicks in when you’re scared – your muscles tense, heart rate increases, and brain becomes more alert – your body also has a built-in, healthy relaxation response. When that’s triggered, the opposite happens: your breathing and heart rate slow down, and your blood pressure decreases. 

Luckily, with practice, you can learn to trigger that response. Try these techniques on your own or find a teacher or class to help you get started. Don’t get discouraged if you don’t get the hang of it quickly. And if one approach doesn’t work for you, try something new. You can learn to de-stress in lots of other ways. 

Meditation. One of the most studied approaches for managing stress, this involves developing your ability to stay focused on the present, instead of worrying about the past or future. Find a quiet location with as few distractions as possible. Get comfortable by either sitting, lying or walking. Focus your attention on a specific word or set of words, an object or your breathing. And let distractions, including thoughts, come and go without judgment. 

Progressive muscle relaxation. To feel the effect, first tense your muscles for a few seconds, then relax them. Start by tensing and relaxing your toes, then your calves and on up to your face. Do one muscle group at a time.

Deep breathing. Take in a slow, deep breath, let your stomach or chest expand and then exhale slowly. Repeat a few times. Many people don’t breathe deeply, but it is relaxing and something you can do anytime, anywhere.

Guided imagery. This involves a series of steps that include relaxing and visualizing the details of a calm, peaceful setting, such as a garden. 

Getting your mind and body to a place of calm doesn’t always mean being still, however. Other healthy ways to manage stress include taking a yoga or tai chi class, talking to a professional counselor, joining a stress management program or an art class, or meeting up with friends for a brisk walk. Being in nature can be very soothing for some people. 

Combining de-stressors like these with other healthy habits can go a long way toward strengthening your heart. Eat more veggies, fruits and whole grains, and less sodium, sugar and saturated fats, for example. Move your body more – like through dancing and walking meetings. Find exercises you actually love and do them regularly. Get enough good, quality sleep. And develop a strong social support system. Then rethink some of the familiar ways you may be coping with stress, such as drinking alcohol frequently, using drugs and other substances, smoking or overeating. They can actually worsen your stress – and your health. 

Taking care of your heart health is a lifelong journey, but at a time when the risk of severe illness from COVID-19 remains higher in people with poor cardiovascular health, learning new ways to make your heart strong has become even more important. 

You can learn more about heart health from the National Heart, Lung, and Blood Institute by visiting www.nhlbi.nih.gov. If you need help finding additional resources to help you cope with stress, talk to a healthcare provider. Seek urgent care if you can’t cope at all or have suicidal thoughts. Resources are also available at nimh.nih.gov/health/find-help. 

F.A.S.T. Warning Signs

Use the letters in F.A.S.T to spot a Stroke

• F = Face Drooping – Does one side of the face droop or is it numb? Ask the      person to smile. Is the person's smile uneven?
• A = Arm  Weakness – Is one arm weak or numb? Ask the person to raise      both arms. Does one arm drift downward?
• S = Speech Difficulty – Is speech slurred?
• T = Time to call 911

What is Stress?

Stress is unavoidable for the vast majority of Americans, but there are many ways to prevent and manage it. April is National Stress Awareness Month. 

As the Behavioral Health Director and therapist at Mariposa Community Health Center we often work with patients that suffer from anxiety and stress.  Most patients do not know the difference between them or if they are treatable.  So to define stress - it is a physical or mental response to an external cause. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.

Life itself can be stressful, we may feel stressed about performance at school, traumatic events like the COVID 19 pandemic, a natural disaster, or war like in the Ukraine, or a life change, caring for someone who is ill or having an illness, getting behind on your bills, etc... Everyone feels stress from time to time.

Good vs. Bad Stress

You may think any type of stress is bad, but that isn’t the case. Good stress, or eustress, is the type of stress you feel when you’re excited. Your pulse quickens and your hormones surge, but there is no threat or fear. You might feel this type of stress when you ride a roller coaster, study for a test, compete in a game, or go on a first date. Good stress is short-term and it inspires and motivates you, focuses your energy and enhances performance. Your body is able to self-regulate easily after the event and return to normal.

Distress on the other hand may cause you to experience symptoms such as excessive worry, feeling uneasiness, tension, headaches or body pain, high blood pressure, loss of sleep.   When a person is stressed the adrenal gland release cortisol hormone that can create a lot of problems for a person. The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that follows can disrupt almost all your body's processes. This puts you at increased risk of many health problems, including:

anxiety, depression, digestive problems, Irritable Bowel Syndrome, headaches

muscle tension and pain, heart disease, heart attack, high blood pressure and stroke, sleep problems, weight gain, memory and concentration impairment.

What is anxiety? Anxiety is your body's reaction to stress and can occur even if there is no current threat.  If that anxiety doesn’t go away and begins to interfere with your life, it could also affect your health.  If you are struggling to cope, or the symptoms of your stress or anxiety won’t go away, it may be time to talk to a professional. Psychotherapy (also called “talk therapy”) and medication are the two main treatments for anxiety, and many people benefit from a combination of the two. Generalized anxiety disorder symptoms include:

Feeling restless, wound-up or on-edge, being easily fatigued, having difficulty concentrating, mind going blank; being irritable, having muscle tension, difficulty controlling feelings of worry, having sleep problems, such as difficulty falling or staying asleep, restlessness, or unsatisfying sleep

The best treatment for STRESS and ANXIETY is prevention. 

Having appropriate coping skills are important in preventing, alleviating and controlling these symptoms that can consist of:  

1.  Having a support network that you can talk with.

2.  Exercise – Cardio -bicycling, walking, running are exercises that will help.

3.  Meditation; Yoga; Deep rhythmic breathing and thought stopping exercises can all used to stop the racing thoughts and constant worry.

4.  Learning sleep hygiene to get a good night of sleep will also help immensely as it will allow your brain to rest and recharge.  

5.  Avoid alcohol and drugs

At Mariposa Community Health Center our therapist use Cognitive Behavioral Therapy to:

1.  Identify the root of the problem (cause).

2.  Explain the impact the problem can have on a person's mental, physical, and emotional health.

3.  Teach the patient appropriate coping skills to control or alleviate the problem identified.

4.  Use of non-addictive medication as needed for a short treatment.

5.  Provide follow-up therapy as needed.

For additional information regarding stress and anxiety you can visit National Institute of Mental Health @ www.nimh.gov; mayoclinic.org         For an appointment with a behavioral health specialist at Mariposa Community Health Center, please call 520 281-1550.

References:

National Institute of Mental Health

Mayo Clinic

According to the CDC:

Regular screening, beginning at age 45, is the key to preventing colorectal cancer (cancer of the colon or rectum). If you’re 45 to 75 years old, get screened for colorectal cancer regularly. If you’re younger than 45 and think you may be at high risk of getting colorectal cancer, or if you’re older than 75, ask your doctor if you should be screened.

Fast Facts

• Among cancers that affect both men and women, colorectal cancer is the second leading cause of cancer deaths in the United States.
• Every year, about 140,000  people in the United States get colorectal cancer, and more than 52,000 people die of it.
• Precancerous polyps and colorectal cancer don’t always cause symptoms, especially at first. If you have symptoms, they may include blood in or on the stool, abdominal pain that doesn’t go away, or losing weight and you don’t know why. If you have any of these symptoms, see your doctor.
• There are several screening test options. Talk with your doctor about which is right for you.
• Only about two-thirds of adults in the United States are up-to-date with colorectal cancer screening.

Types of Screening Tests for Colorectal Cancer

Several tests can be used to screen for colorectal cancer, but the most important thing is to get screened, no matter which test you choose.

The tests can be divided into 2 main groups:

Stool-based tests: These tests check the stool (feces) for signs of cancer. These tests are typically done at home, so many people find them easier to have done, but they need to be done more often

- Highly sensitive fecal immunochemical test (FIT) every year

- Highly sensitive guaiac-based fecal occult blood test (gFOBT) every year

- Multi-targeted stool DNA test (MT-sDNA) every 3 years

Visual (structural) exams: These tests look at the structure of the colon and rectum for any abnormal areas. This is done either with a scope (a tube-like instrument with a light and tiny video camera on the end) put into the rectum, or with special imaging tests.

- Colonoscopy every 10 years

- CT colonography (virtual colonoscopy) every 5 years

- Flexible sigmoidoscopy every 5 years

If you are a patient of Mariposa Community Health Center, you can call (520)281-1550 and ask about getting screened or speak with your provider at your next wellness visit.