Stay Safe in the Sun: Tips for Santa Cruz County Families

Living in Nogales, Arizona means we enjoy warm, sunny days for most of the year. But while sunshine can lift our mood and help our bodies make vitamin D, too much sun can be dangerous. Each year, more than 33,000 people in the U.S. go to the hospital for heat-related illnesses. That’s why it’s important to protect yourself and your loved ones—especially during the hot summer months.

Here are a few easy tips to stay safe:

1. Wear sunscreen – Use a sunscreen with SPF 30 or higher. Apply it 15 minutes before going outside and reapply every two hours, especially after swimming or sweating.
2. Find shade – Try to stay in the shade during peak sun hours (10 a.m. to 4 p.m.). If you’re outside, take breaks under trees, umbrellas, or go indoors to cool off.
3. Wear protective clothing – Lightweight long-sleeved shirts, wide-brimmed hats, and sunglasses can help protect your skin and eyes from harmful UV rays.
4. Drink water often – Dehydration can sneak up on you. Drink water throughout the day, even if you’re not thirsty.
5. Treat sunburn gently – If you do get sunburned, cool the skin with a damp cloth or take a cool (not cold) shower. Use aloe vera or a gentle lotion to soothe the burn. Drink extra water, and avoid more sun until the burn heals.

Children and older adults are at higher risk for heat-related illness. Young children can’t regulate their body temperature as well, and older adults may not feel thirst as strongly. Make sure kids and elders drink plenty of water, wear sunscreen and hats, and stay cool. Never leave a child or elder in a parked car, even for a short time—it can become deadly in minutes.

Sun safety is for everyone—kids, teens, adults, and elders. By taking small steps to protect your skin and stay cool, you can enjoy everything our sunny Arizona weather has to offer—safely and smartly.

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. 

Do we need to take supplements?

Most people think that they need to take a supplement to improve their health. Do you need a supplement?

First: You need to discuss taking any supplement with your Primary Care physician (PCP). 

Second: Eating a variety of foods provides all the necessary vitamins and minerals the body need. Eat the rainbow! Check @Myplate.gov for more information.

Third: Certain groups like: All women of childbearing age need to take Folic acid about 400 micrograms daily, whether from supplements or fortified food. Pregnant women, they need iron during pregnancy, and breastfed infants need vitamin D. 

Fourth: Evidence does suggest that some supplements can enhance health in different ways. The most popular nutrient supplements are multivitamins, calcium and vitamins B, C and D. Calcium supports bone health, and vitamin D helps the body absorb calcium. Vitamins C and E are antioxidants—molecules that prevent cell damage and help to maintain health. Research suggests that fish oil can promote heart health. Fish oil probably has the most scientific evidence to support its use.

Safety of the supplements?

1. Dietary supplements are not closely regulated by the FDA, and they can have health claims that are not true or supported by research. There is little evidence that any supplement can reverse the course of any chronic disease.
2. FDA does not evaluate the quality of supplements or assess their effects on the body. If a product is found to be unsafe after it reaches the market, the FDA can restrict or ban its use.
3. Many supplements have mild effects with few risks. But use caution.
4. A few independent organizations conduct quality tests of supplements and offer seals of approval. This doesn’t guarantee the product works or is safe; it just assures the product was properly made and contains the listed ingredients. These organizations that offer quality testing include: ConsumerLab.com, NSF International, U.S. Pharmacopeia. 
5. To make it easy to find reliable information, NIH has fact sheets on dietary supplements at ods.od.nih.gov/factsheets/list-all/. NIH also recently launched an online Dietary Supplement Label Database at www.dsld.nlm.nih.gov. This free database lets you look up the ingredients of thousands of dietary supplements. It includes information from the label on dosage, health claims and cautions.

Source: National Institute of Health.

By: Badria Bedri, nutritionist at Mariposa Community Health Center. 

7/19/24

Eating Healthy while traveling

Summer is here and many of us plan road trips during the summer.

Here are some tips to consider when on the road:

1.    Planning…Planning…Planning: Research the food options available along the way and at your destination and plan your meals accordingly. This can help you make healthier choices.

2.    Hydrate: Travelling by car or plane you find yourself sitting most of the time and that makes it more challenging to steadily drink water. Pack several reusable water bottles to fill with water and regularly drink from during travels. Fruits are hydrating and give energy and provide antioxidants and nutrients. Consider packing a few food storage containers with a variety of ready-to-eat fruit, like berries or mandarins, for a healthy and hydrating snack.

1. Don’t skip meals: Skipping meals can lead to overeating later. Even if you are on the go, try to eat at regular intervals to keep your energy levels stable.
2. Lighten Up Fast Food: Fast food restaurants are convenient, but the healthy choices are very limited. Try to choose grilled meats instead of fried, add extra vegetables, have a salad (hold the dressing and cheese). Have mustard instead of Mayo with your sandwich.
3. Find a local Grocery store: Try to stop at a grocery store for a meal rather than fast food place. Grocery stores offer many healthy options. 
4. Pack your own food: Try making your favorite sandwiches for the trip. If travelling by car take a break and find a park to have a picnic. 
5. Pack your own Snacks: Pack a variety of nuts, jerky, popcorn, fruits, string cheese, apple sauce no added sugar and cut up veggies. 
6. Watch portion sizes: Restaurants often serve large portions, so try sharing a dish, ordering an appetizer, or taking half of your meal to go.
7. Practice moderation: You don’t have to deprive yourself of treats or indulge excessively. Enjoy your favorite foods in moderation and balance them with healthier options. 
8. Add Physical Movement to Travel Plans:  Whether this means planned stops along a road trip or pacing up and down the airplane aisle or while waiting for your flight, try to move the legs and stretch at least a few times each trip. 
9. Bring some fun games to play with your family.

Enjoy your summer trips.

@simplenutrtionsolutionsforyou, @Nationalfoundationforcancerresearch

Migraine and Headache Awareness Month 

Imagine this: you had a tough day at work, and now your head starts to hurt. The nagging headache soon turns into a pounding migraine. You’re nauseous, the light is irritating, you feel foggy, and yet you still need to make dinner, take care of the kids, and clean up the house. You’re suffering in silence, trying your usual remedies of water, aspirin, and pushing through the pain. This pattern continues day after day.

Occasional headaches may be due to stress or dehydration. However, frequent headaches and migraines can be linked to various medical conditions and environmental factors. They are associated with anxiety, depression, heart disease, hypertension, menopause, epilepsy, and post-traumatic stress disorder. Headaches and migraines can indicate underlying health issues, making it crucial not to ignore these symptoms. Instead, see them as clues. When discussing your health history and concerns with your medical provider, don't overlook your headache and migraine issues.

Understanding the triggers of headaches and migraines can be a crucial step in managing them. Some common triggers include:

1. **Allergies**: Allergic reactions can cause inflammation and congestion, leading to headaches. Identifying and managing allergies can help reduce headache frequency.

2. **Caffeine**: While small amounts of caffeine can relieve headaches for some people, excessive intake or withdrawal from caffeine can trigger them. Monitoring your caffeine consumption can be beneficial.

3. **Dehydration**: Not drinking enough water can lead to dehydration, which is a common cause of headaches. Ensuring adequate fluid intake throughout the day is essential.

4. **Diet**: Certain foods and additives, such as processed meats, aged cheeses, and artificial sweeteners, can trigger migraines in some individuals. Keeping a food diary can help identify and avoid these triggers.

5. **Lack of Exercise**: Regular physical activity can reduce the frequency and severity of headaches. Conversely, a sedentary lifestyle can contribute to their onset. Incorporating regular exercise into your routine can be beneficial.

6. **Light Sensitivity**: Bright or flickering lights, including screen glare from computers and smartphones, can trigger migraines. Using screen filters, adjusting lighting, and taking regular breaks can help manage this trigger.

7. **Screen Time**: Prolonged use of digital devices can lead to eye strain and headaches. Following the 20-20-20 rule (taking a 20-second break to look at something 20 feet away every 20 minutes) can reduce eye strain.

8. **Stress**: Emotional stress and anxiety are significant headache triggers. Practicing stress management techniques such as meditation, deep breathing exercises, and mindfulness can help alleviate stress-related headaches.

By identifying and managing these triggers, you can take proactive steps to reduce the frequency and severity of your headaches and migraines. Remember, your health is important. If you experience frequent headaches or migraines, seek professional advice to find the underlying causes and appropriate treatments. 

This information and more can be found at “www.headache.org” through the National Headache Foundation. 

Nutrition and Asthma

Asthma is a chronic respiratory condition characterized by airway inflammation and hyperreactivity, as per the Pub MED Central (PMC).

There is no diet for asthma. You must follow your doctor’s recommendations. But here are a few things to consider:

• Eat a plant-based foods: It might protect against asthma development and improve asthma symptoms through their effects on systemic inflammation, oxidation, and help improve the gut microbiome. 
• Increase the consumption of fruits and vegetables intake will help reduce the risk for asthma & particularly in children, and that is supported by the current literature. 
• Reduce animal product consumption. The consumption of saturated fat, which is the main fat in animal foods, has been associated with airway inflammation and worsened lung function in asthma patients.
• Reduce the consumption of dairy products. Studies show that dairy consumption can raise the risk for asthma and worsen symptoms.
• Increase the fiber intake daily by eating whole grains, fruits, vegetables, beans, nuts, seeds and adding extra fiber by using flax seeds meal. Low fiber intake has been associated with airway inflammation and worsened lung function in asthma patients.
• Avoid sulfites. Sulfites can trigger asthma symptoms in some people. They are used as a preservative. They are found in wine, dried fruits, pickles, cold meats, fresh and frozen shrimp, and some other foods.
• Weight management. Overweight and obese children are at higher risk of developing asthma than normal-weight youths, with risk increasing as degree of obesity increases.

Sources: @Physicians committee for responsible medicine. @Mayo clinic & @PMC

By Badria Bedri, MS 

Nutritionist at Mariposa Community Health Center. 

How Stress sabotages healthy eating and heathy lifestyle?

Stress is part of life. We all experience stress to some degree daily. The way we deal with the stress makes a big difference to our overall well-being. 

MedlinePlus.gov defines stress as a feeling of emotional or physical tension. It can come from any thought that makes you feel frustrated, angry or nervous.

What are the types of stress?

• Acute stress: Is a brief event      such as a heated argument or getting stuck in a traffic jam etc.
• Episodic acute stress: Is a      frequent acute event such as work deadlines etc.
• Chronic stress: Is a persistent      events like unemployment due to a job loss, physical or mental abuse,      substance abuse, or family conflict etc. 

Here we will focus on Chronic stress because it can:  

1. Affect the body’s use of calories and nutrients in various ways. 

2. Raise the body’s metabolic needs and increase the use and excretion of many nutrients. If one does not eat a nutritious diet, a deficiency may occur. 

3. Create a chain reaction of behaviors that can negatively affect eating habits, leading to other health problems down the road.

4. Cause people to crave comforting foods such as highly processed snacks or sweets, which are high in fat and calories but low in nutrients. 

5. Contribute to the lack of motivation to prepare nutritious, balanced meals, or skipping or forgetting to eat meals.

6. Disrupt sleep by causing lighter sleep or more frequent awakenings, which leads to fatigue during the day. In order to cope with daytime fatigue, people may use stimulants to increase energy such as with caffeine or high-calorie snack foods. 

7. Elevate the levels of cortisol that may cause cravings, particularly for foods high in sugar, fat, and calories, which may then lead to weight gain. Cortisol favors the accumulation of fat in the belly area.

A few tips to help with Stress:

1. Mental health counseling or other social support. Feeling alone can add to stress. It can help to talk through feelings and concerns with a trusted individual or a counselor. 

2. Healthy diet. A balanced diet can support a healthy immune system and the repair of damaged cells. Research suggests that certain foods like polyunsaturated fats including omega-3 fats and vegetables may help to regulate cortisol levels. If you frequently rely on fast food because you are tired or too busy to prepare meals at home, consider meal planning, a practice that can help save time in the long run, ensure more balanced healthful meals, and prevent weight gain.

3. Mindful eating. When we “stress-eat,” we eat quickly without noticing what or how much we are eating, which can lead to weight gain. Mindful eating practices counteract stress by encouraging deep breaths, making thoughtful food choices, focusing attention on the meal, and chewing food slowly and thoroughly. This increases enjoyment of the meal and improves digestion. Mindful eating can also help us realize when we are eating not because of physiological hunger but because of psychological turbulence, which may lead us to eat more as a coping mechanism.

4. Regular exercise. Physical activity will help to lower blood pressure and stress hormone levels. Aerobic exercise like walking and dancing increases breathing and heart rate so that more oxygen reaches cells throughout the body. This reduces tension in muscles, including the heart.

5. Meditation or deep breathing techniques. Fast, shallow breathing and erratic thoughts occur in response to stress. Whenever you feel stressed, breathe slowly, focusing on each in- and out-breath. Through this simple act, your parasympathetic nervous system kicks in and can help you calm down. Additionally, certain exercises like yoga and tai chi emphasize deep breathing and a focused mind.

6. Good sleep hygiene. Stress can cause a heightened sense of alertness, which delays the onset of sleep as well as cause interrupted sleep throughout the night. 

7. Practicing work-life balance. Use vacation and personal time, or just set aside an hour a day. A periodic escape from the pressures of work can do wonders to reduce stress, increase productivity, and decrease the risk of physical and mental illnesses that are associated with workplace burnout.

Sources: Harvard T.H. Chan school of public Health,World Health organization and MedLinePlus.gov. 

By: Badria Bedri, MS. Nutritionist at Mariposa Community Heath Center. 3/14/24

  March is National Nutrition Month

What is National Nutrition Month?

National Nutrition Month originally established as a week-long event in 1973, National Nutrition Month expanded to a month-long observance in 1980 due to growing public interest in nutrition. 

Every year a theme is selected to celebrate the National Nutrition Month. The selected theme of National Nutrition Month® 2024 is "Beyond the Table."  

This theme will highlight:

1. The farm-to-fork aspect of nutrition. 

2. Addresses the many ways and places we eat.

3. Emphasizes sustainability efforts.

4. Showcases the expertise of nutrition and dietetics professionals.

Let us examine each topic:

1. The farm to fork of nutrition: Do you know where your food comes from? Do you have a Farmers’ market in your area? Do you buy food from the Farmers’ market? Here in Nogales, we have a Farmers’ market. It is called Nogales Mercado Farmer’s Market. The Nogales Mercado—takes place on Fridays from 4 – 7 p.m., and from 3 – 6 p.m. in the winter—is a weekly farmer’s market where local growers and vendors offer fresh and healthy food options to the community. Please check it out. Eat Locally and support local businesses.

2. The many ways we eat and places we eat affect our health. As we all know that Two-thirds of American adults are overweight, and half of these are obese. Surely part of the problem is on us, but we live in a toxic environment surround by fast foods and convenient stores that sell cheap and high in calorie foods. Choose wisely when eating out, opt for a salad before the meal.

3. This month is Colorectal awareness Month as well. Have you had your test done yet? Colorectal cancer is the second deadliest cancer in the United States. Yet it's one of the few cancers that's preventable thanks to screening. Smart food choices can reduce the risk of colorectal cancer. In general, the American Cancer Society recommends that adults and children choose diets rich in high-fiber foods, such as whole fruits, veggies, nuts, seeds and whole grains.

Badria Bedri, MS @Mariposa Community Health Center.

What about high blood pressure/Hypertension? 

As per the American Heart Association “High blood pressure is a leading cause and controllable risk factor for stroke and heart disease” Therefore it is important that you know your numbers and work with a healthcare professional to control the levels and manage the risks. As per the CDC (Centers for Disease Control & Prevention) nearly half of the adults in the USA have hypertension. The good news – hypertension is controllable, and with proper management, you can lower your risks.

Am I at risk for developing high blood pressure/Hypertension?

There are risk factors that increase your chances of developing high blood pressure, here are a few: 

1. Those that can be controlled are:
   1. Cigarette smoking and exposure to secondhand smoke, Diabetes, being Obese or Overweight, High cholesterol, Unhealthy diet (high in sodium, low in potassium), and drinking too much Alcohol. Also lack of Activity. 
2. Factors that can’t be modified or are difficult to control such as:
   1. Family history of high blood pressure, Race/ethnicity, increasing Age, Gender (males), Chronic kidney disease, Obstructive sleep apnea

The first step to take towards controlling your blood pressure is Lifestyle change. Here are tips to consider:

1. Eat Better: Aim for an overall healthy eating pattern that includes whole foods, lots of fruits and vegetables, lean protein, nuts, seeds without salt and cooking in non-tropical oils such as olive and avocado oil.
2. Be More Active: Adults need to participate in 150 minutes of moderate or 75 minutes of vigorous physical activity. Walking is great for moderate levels of activity. Kids need to have 60 minutes of physical activity every day, including play and structured activities.
3. Quit Tobacco: Use of inhaled nicotine delivery products, which includes traditional cigarettes, e-cigarettes and vaping, is the leading cause of preventable death in the U.S., including about a third of all deaths from heart disease. And about a third of U.S. children ages 3-11 are exposed to secondhand smoke or vaping.
4. Get Healthy Sleep: Getting a good night’s sleep every night is vital to cardiovascular health. Adults should aim for an average of 7-9 hours, and babies and kids need more depending on their age. Too little or too much sleep is associated with heart disease, studies show.
5. Manage Weight: Achieving and maintaining a healthy weight has many benefits. Body mass index (BMI), a numerical value of your weight in relation to your height, is a useful gauge. Optimal BMI for most adults ranges from 18.5 to less than 25. You can calculate it online or consult a health care professional.
6. Control Cholesterol: High levels of non-HDL, or “bad,” cholesterol can lead to heart disease. Your health care professional can consider non-HDL cholesterol as the preferred number to monitor, rather than total cholesterol, because it can be measured without fasting beforehand and is reliably calculated among all people.
7. Manage Blood Sugar: Most of the food we eat is turned into glucose (or blood sugar) that our bodies use as energy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves. As part of testing, monitoring hemoglobin A1c can better reflect long-term control in people with diabetes or prediabetes.
8. And, if you have high blood pressure: Manage Blood Pressure: Keeping your blood pressure within acceptable ranges can keep you healthier longer. Levels less than 120/80 mm Hg are optimal. High blood pressure is defined as 130-139 mm Hg systolic pressure (the top number in a reading) or 80-89 mm Hg diastolic pressure (bottom number).

@American Heart Association

Badria Bedri, MS, nutritionist at Mariposa Community Health Center. 

Why eating healthy matters no matter, the occasion?

Food presents a challenge for many people during the holidays. Most people think that it is ok to indulge now and worry about the weight or the health laterr. For many people this causes stress and anxiety, That's why adopting a healthy eating mindset is important throughout the entire year.   To start this journey of eating health no matter the occasion:

Start with identifying the reasons you want to eat healthy. 

Have a plan and avoid "decision fatigue."

 Scan what is offered to you first and then Decide what you want to eat and how much you want before adding food to your plate.

 When offered unhealthy foods don’t panic always allow yourself a few unhealthy food options but decide when and where you will make those choices.

 Bringing your favorite fruits or/and vegetables to holiday gatherings to create more options for yourself and others.

Eating a light snack before attending holiday events to lessen the likelihood of overeating.

 Measuring and portioning your food over the holidays.

 Increasing your level of activity and exercise.

 Committing to making changes with someone close to you.

 Banking your calories if you know you'll attend an event with more food options available.

 Finally, be aware of your negative emotions and manage those through healthier means rather than using food to deal with them.

  Join us the third Thursday of every month at the Community Food Bank of Southern Arizona, located at 2636 N. Donna Avenue in Nogales from 9-12 for free healthy cooking demos! For more information, please call Mariposa Community Health Services, Platicamos Salud at 520 375-6050.

Badria Bedri, Mariposa Community Health Center.

Source: Lisa Hardesty, Ph.D., is a clinical psychologist in Psychiatry & Psychology in Mankato, Minnesota.

Lung Cancer, what you need to know

The American Cance Society released updated lung cancer screening guidelines this year, 2023. Yearly screenings with low-dose CT scan for people at increased risk of lung cancer. What is increased risk?

Age: 50-80 years old and in good health. Did you know Medicare covers screening up to age 77 and most private insurance covers up to age 80.

Do you now smoke or in the past smoke? People who currently smoke or have smoked in the past should be screened. For smokers, tobacco smoking history is important. At least 20 pack-years: this means one pack a year is equal to smoking one pack per day for one year. (1 pack = 20 cigarettes). 

People should not be screened if they have serious health problems that will likely limit how long they will live, or if they don’t want any treatment for lung cancer if it is found. 

If you smoke and want to learn more about quitting, contact Alexa Lopez at Mariposa’s Community Health Services Department, 520 375-6050 ext. 1353, she can help connect you with the Arizona AshLine and a quit coach to help you. Quitting smoking can greatly help you reduce the risk of lung cancer. 

If you are interested in getting screened, speak with your provider now, call Mariposa Community Health Center at 520 281-1550 to schedule an appointment. 

Thanksgiving Day is a day of reflection and gratitude. It is a time to celebrate relationships with family and friends. The main even is for the family and friend to socialize & spend quality time together. It is the day with many traditional favorite foods that are hard to resist and specific for this Holiday. And yes, you can have your cake/pumpkin pie and eat it too with a few considerations in mind:

1. Be active: Take a walk with family & friends before and after the meal, if the weather permits.
2. Don’t skip meals because you are waiting for the Big Meal. Eating your meals will help stave off that hunger.
3. Choose recipes that are low in fats, salt, sugar, and calories. Adjust traditional recipes, using less fat, salt, and sugar.  
4. Make your plate looks like Myplate.gov that is filling ½ of your plate with your favorite veggies.
5. Be mindful: Eat slowly, savor and chew your food. 
6. Be easy on/limit the sweet drinks and the alcohol. 
7. Enjoy your favorite dessert within the serving size that is your hand size. 
8. Try this method to tame overeating: Hara Hachi Bu is a Japanese term meaning “Eat until you’re 80% full”. It originated in the city of Okinawa, one of the world’s blue zones regions. 

Domestic Violence Awareness

In our close-knit community, weekends are a time for joyous celebrations with family and friends. Children run around, their laughter filling the air as they play outside. Our simple small-town life leads our lives at a slower and steady pace. However, there is a silent and deeply troubling issue lurking behind closed doors—domestic violence.

Domestic violence is an issue that does not discriminate, affecting people from all walks of life. It occurs when one person in an intimate or familial relationship deliberately seeks to hurt, control, or instill fear in the other. The spectrum of abuse can encompass physical violence, sexual abuse, emotional abuse, economic control, or various other harmful actions. Domestic violence may be a daily occurrence or a sporadic event, but at its core, it is about one person exerting power and control over another. 

According to the CDC, “About 1 in 3 women and about 1 in 4 men report having experienced severe physical violence from and intimate partner in their lifetime.” The ripple effects of domestic violence extend far beyond the immediate victims. Children in homes where domestic violence occurs are particularly vulnerable. According to the Office of Women’s Health, the trauma of children witnessing abuse can lead to stress, anxiety, and unhealthy relationship patterns in their own lives. Breaking this cycle of violence is essential for the well-being of future generations.

Contrary to popular belief, domestic violence does not have to include physical harm. While physical violence is one aspect, it is just the tip of the iceberg. Emotional abuse, for instance, can be just as damaging, including tactics such as yelling, gaslighting, making threats, isolating the victim from friends and family, humiliation, and name-calling. The scars left by emotional abuse run deep, leading to conditions like depression, anxiety, low self-esteem, and even chronic health issues. 

Economic abuse is another form of control, where the abuser may prevent their partner from working, manipulate finances, steal money, or put assets in their name alone. Economic abuse acts as an anchor that keeps victims tied to abusive relationships especially when there are financial responsibilities for children. Regardless of the specific form of power and control exerted, the emotional and mental toll on the survivor can become overwhelming and detrimental.

It's important to emphasize that there are no excuses for domestic violence. Alcohol, drugs, and mental health conditions may contribute to the problem, but they do not justify abusive behavior. Abusers are responsible for the harm they inflict, and they make a choice to perpetrate violence and control.

In our community, help is readily available through the Domestic and Sexual Violence Program at Mariposa Community Health Center. This invaluable program offers support, assistance, and resources to survivors of past or current domestic violence, dating violence, stalking, and sexual violence. The services provided are extensive and include:

• Mobile Advocacy

• Short-Term Case Management

• Support Groups and Group Education

• Outreach and Prevention Activities

• Emergency Assistance and Housing

• Safety Planning

• Lay Legal Advocacy (Court Accompaniment, Orders of Protection, Child Support, Divorce, etc.)

• Referrals to Community Resources

• Referrals to Medical and Behavioral Health

• Access to Sexual Assault Nursing Exams

If you or someone you know is experiencing domestic violence, do not hesitate to seek help. The Domestic and Sexual Violence Program at Mariposa Community Health Center offers its services free of charge to all residents of Santa Cruz County, AZ. You can reach out to them at 520-375-6050 from Monday to Friday and request to speak with an advocate.

Domestic violence thrives in silence and secrecy. By shedding light on this issue and supporting survivors, we can work together to break the cycle of abuse in our community and create a safer, more compassionate environment for all. 

How to lead a heathy lifestyle. 

A healthy lifestyle can help you thrive throughout your life. Making healthy choices isn't always easy. We are all busy and it is hard to find the time and energy to exercise regularly or prepare healthy meals. However, making small efforts will pay off in the long run. Start with simple steps on daily basis till they become habits. There are days when all goes well and days when you won’t get done what you planned to do. We are humans after all. Be kind to yourself and treat your body well. 

Here are a few steps to take towards leading a healthy lifestyle:

• Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga, running or other activities you enjoy.
• Eat a well-balanced, low-fat diet with lots of fruits, vegetables, and whole grains. Choose a diet that's low in saturated fat and cholesterol, and moderate in sugar, salt, and total fat.
• Don't smoke or quit if you do. Ask your health care provider for help.  
• Drink in moderation if you drink alcohol. Never drink before or while driving, or when pregnant.
• Brush your teeth after meals with a soft or medium bristled toothbrush. Also brush after drinking and before going to bed. Use dental floss daily. Dental health is linked to heart health. 

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. 

February is National Children's Dental Health Month! During the entire month of February, the American Dental Association (ADA) honors and recognizes dental professionals and all who are passionate about children's healthcare. Take this time to increase awareness about pediatric dental hygiene – and find out how you can best support your child's dental care.

What is National Children's Dental Health Month?

The ADA's Children's Dental Health Day was first celebrated on February 8, 1949. It became a month-long commemoration in 1981. 40 years later, children's dental health continues to be promoted throughout February for National Children's Dental Health Month (NCDHM). Celebrating children's oral health awareness is incredibly important for the community. Tooth decay remains the most common chronic childhood disease. Continuing educational programs and prevention awareness will help motivate more parents and other adults to recognize the seriousness of children's dental disease.

Why is Children's Dental Health Month Important?

NCDHM raises awareness of the importance of teaching children good oral habits early to ensure a lifetime of healthy smiles. Parents or caregivers are essential and can promote children's dental health this month and throughout the year. Support children's dental health by working with dental professionals on specific topics such as:

Tooth decay

Getting your child familiar with their dentist's office

Preventing crowded teeth

Healthy gums in later years

Keeping up with daily oral care and visiting the dentist at least twice a year for an oral examination and professional cleanings are steps you can take towards a happier and healthier mouth! Setting the foundation for your child earlier in life will set your child up for success in the future.

Source: https://www.colgate.com

If you are interested in an oral health screening and fluoride varnish application for your child 0 – 5 please contact Mariposa Community Health Services Department Happy Smile Program with Denisse Romero at (520) 375 6050 ext 1322

or 

Schedule an appointment today with a Mariposa Community Health Center dental provider at Mariposa Dental at (520) 375 5032.

January is Cervical Cancer Awareness Month. Cervical cancer is a preventable disease. The key to preventing

it is to get regular and appropriate screenings, beginning at age 21. If a woman has a family history of cancer

or other risk factors, she should speak with her doctor about how frequently she should get screened.

Screening consists of a Pap test and is part of a well women health check exam. A Pap test is a cervical cancer

screening test that looks for cell changes to the cervix that might become cervical cancer if they are not treated

appropriately. However, receiving an abnormal Pap test result does not necessarily mean a woman has cancer.

A Pap test can find cell changes to the cervix caused by the Human Papilloma Virus (HPV). HPV tests find

the virus and help healthcare providers know who is at higher risk for cervical cancer. Pap and HPV tests

(either alone or in combination) are recommended for women, and they should ask their healthcare provider

how often she should be screened, which tests are right or her, and what age to begin.

Additionally, men and women can get HPV-related cancers that are preventable by getting a vaccine. Getting

a child vaccinated can protect them from common HPV related cancers and should be discussed at your

child’s annual wellness exam with your healthcare provider. The CDC recommends all boys and girls get the

HPV vaccine at ages 11-12 as the vaccine produces a stronger immune response when taken during preteen

years. For this reason, up until the age of 14, only two doses of the vaccine are required. For those 15 years of

age and older, a full three-dose series is needed. Talking to a doctor about the HPV vaccine is the best course

recommended.

Need to schedule your well woman health check exam and cervical cancer screening with your primary care

provider or OBGYN provider? Need to schedule your child’s annual wellness exam and to learn more about

the HPV vaccine with your child’s pediatrician?

Don’t hesitate to call Mariposa Community Health Center at (520) 281-1550 to schedule an appointment.

No insurance? No problem! Contact our Well Woman Health Check Program at Community Health Services

at (520) 375-6050 to help with the costs of cervical cancer screening if you are uninsured or underinsured, a

woman over the age of 21, and live in Santa Cruz County.

So, remember to get screened for cervical cancer. Early detection is associated with survival and quality of life!

  World AIDS Day is commemorated around the globe on December 1st. Through this event observers celebrate progress made in the battle against the epidemic and more importantly remind us of remaining challenges. The theme for World Aids Day 2021 observance is: “Ending the HIV Epidemic, Equitable Access, Everyone’s Voice”.

It is also an opportunity for people worldwide to unite in the fight against HIV, show their support for people living with HIV, and remember those who have died from an HIV-related illness. Started in 1988, World AIDS Day was the first-ever global health day.

Some important facts:

According to the Centers for Disease Control and Prevention, in 2019, 36,801 people received an HIV diagnosis in the United States. From 2015 to 2019, HIV diagnoses decreased 9% overall in the US. In that same year, the number of new HIV diagnosed cases were among the 25–34-year old’s in the US.

The number of people living with HIV globally in 2020 was 37,700,000. Newly infected people in 2020 were 1,500,000 and 680,000 people died from HIV related causes, that same year.

Although the world has made significant progress since the late 1990s, HIV remains a major global public health issue.

  Preventing pre-diabetes and diabetes is the focus of November 2021’s National Diabetes Month. 

Prediabetes is a serious health condition where your blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. According to the CDC, more than 1 in 3 U.S. adults have prediabetes—that’s 88 million people—but the majority of people don’t know they have it.

Type 2 diabetes, which is the most common type of diabetes occurswhen your blood glucose, ( blood sugar), is too high. Blood glucose is your main source of energy and comes mainly from the food you eat. Insulin, a hormone made by the pancreas, helps glucose get into your cells to be used for energy. In type 2 diabetes, your body doesn’t make enough insulin or doesn’t use insulin well. Too much glucose then stays in your blood, and not enough reaches your cells.

Type 2 diabetes can happen at any age, even during childhood. However, type 2 diabetes occurs most often in middle-aged and older people. You are more likely to develop type 2 diabetes if you are age 45 or older, have a family history of diabetes, or are overweight or obese. Diabetes is more common in people who are African American, Hispanic/Latino, American Indian, Asian American, or Pacific Islander. 

Physical inactivity and certain health problems such as high blood pressure affect your chances of developing type 2 diabetes. You are also more likely to develop type 2 diabetes if you have prediabetes or had gestational diabetes when you were pregnant.

Diabetes symptoms, which can develop slowly over many years, include:

· increased thirst and urination

· increased hunger

· feeling tired

· blurred vision

· numbness or tingling in the feet or hands

· sores that do not heal

· unexplained weight loss

The good news is that you can prevent getting type 2 diabetes by:

Losing weight if you are overweight and keeping it off. Just by losing 5 to 7 percent of your current weight you could prevent type 2 diabetes.

Moving more. Getting at least 30 minutes of physical activity, such as walking, at least 5 days a week. Start slowly and build up to your goal.

Eating healthy foods. Eating smaller portions to reduce the number of calories you eat each day will help to lose weight. Choosing foods with less fat is another way to reduce calories. Drink water instead of sweetened beverages.

Mariposa Community Health Services Department at Mariposa Community Health Center offers free Diabetes Prevention Classes and Diabetes Management classes. For more information, please contact 520 375-6050.

National Breast Cancer Awareness Month is an annual campaign to increase awareness of the disease. Breast Cancer is the most common cancer diagnosed in women in the United States, other than skin cancer. It is the second leading cause of cancer death in women, after lung cancer. There are over 3.1 million breast cancer survivors in the United States.  According to the National Breast Cancer Foundation, more than 200,000 women are diagnosed with breast cancer every year. More than 40,000 succumb to the disease every year. Remember, all women should perform a monthly breast self-exam to check for breast changes (it is simple to do)! 

While most people are aware of breast cancer, many forget to take the steps to have a plan to detect the disease in its early stages and encourage others to do the same. The breast cancer mortality rate in Santa Cruz County is higher than for Arizona. Nationally, breast cancer is diagnosed in later stages among Hispanic women than among all U.S. women. For more information, visit www.nbcam.org

What can you do? Get screened and talk to your doctor about which screening test are right for you if you are at a higher risk. Have a mammogram every year starting at age 40 if you are at average risk. Have a clinical breast exam at least every 3 years starting at age 20, and every year starting at age 40. 

You can schedule your breast screening appointment at Mariposa Community Health Center at (520) 281-1550. 

No insurance? No problem! Our Well Women Health Check Program can help if you are uninsured or underinsured, a woman ages 40-64, and live in Santa Cruz County. Call us for more information at (520) 375-6050 or stop by at second floor of the Mariposa Sierra Building.

DON’T TAKE A CHANCE!

Get screened and encourage the women in your life to get screened!!

Did you know that in Santa Cruz County, there are approximately 2,700 people struggling with a substance use disorder or addiction? Or that an estimated 80% of those with a substance use disorder do not receive a diagnosis or treatment?  

The Santa Cruz County Overcoming Substance Addiction (SOSA) Consortium is working to address this need for substance use disorder prevention, treatment, recovery, and workforce development. The S.O.S.A. Consortium began in 2019 with the support of a Health Resources Services Administration Rural Communities Opioid Response Planning Grant. Our goal is to collaborate across sectors to increase the availability of and access to culturally and linguistically appropriate services to help people prevent, treat, and recover from substance use disorder, specifically opioid use disorder. 

Mariposa Community Health Center leads the S.O.S.A. Consortium efforts along with project leads in each of the four target areas: Circles of Peace for prevention, Community Health Associates for treatment, Pinal Hispanic Council and Helping Ourselves Pursue Enrichment, (HOPE) Inc for recovery, and Southeast Arizona Area Health Education Center (SEAHEC) for workforce development. The consortium also includes participation from Nogales, Rio Rico, and Tubac Fire & Emergency Medical Services (EMS), Santa Cruz County Sheriff’s Department, Nogales Police Department, Holy Cross Hospital, Santa Cruz County Attorney’s Office, Mariposa’s clinical pharmacist team, Community Medical Services (CMS), Sonora Prevention Works, Arizona Complete Health, Arizona Department of Health Services, PEPP, Inc/Amado Youth Coalition, along with primary care providers, other nonprofit organizations, behavioral health providers, local court system, school partners, and partners from the University of Arizona. 

In the two years since the S.O.S.A. Consortium has formed, we have made important strides towards our goal. Collectively, the S.O.S.A. Consortium partners have trained more than 500 community members, which include youth, faith-based community, and health professionals in stigma reduction, substance/opioid misuse, and Naloxone overdose reversal treatment.  Collectively we have increased the availability, access, and distribution of Naloxone, the life-saving medication that can reverse the effects of an opioid overdose.  We have also implemented an innovative collaboration between EMS, peer support specialists, and medication assisted treatment providers to connect people to treatment services.  We have strengthened our collaboration with the criminal justice system, and distributed over 500 bags filled with SUD information, Deterra kits to safely dispose of prescription medicines, and Naloxone overdose reversal treatments.  We have improved the coordination of care between primary care and behavioral health providers, with an emphasis that patients with infectious drug-use diagnoses are referred to appropriate treatment.       

The SOSA Consortium meets monthly and has continued to work for our community throughout the COVID-19 pandemic.  Unfortunately, the stress and isolation of the pandemic has increased the need for substance use disorder services, and sometimes has prevented people from seeking services. Our work is more important than ever. 

There is a lot of work to be done surrounding the issues of substance use disorder/opioid use disorder and behavioral health.  We are looking forward to continuing to implement system changes in the areas of prevention, treatment, and recovery with all our partners. 

August 31 was International Overdose Awareness Day.  We remembered those that have been affected by addiction, particularly those who have suffered an overdose on August 31st at a community and resource fair at Pierson field.  

September is National Recovery Month which is a national observance to educate our communities that substance use treatment and mental health services allows those with mental and substance use disorders to live healthy and fulfilling lives.  Let’s take this time to celebrate the success made by those in recovery.

If you or someone you know is suffering from addiction, help is available!  

For more help or more information contact:  

Mariposa Community Health Center (520) 281-1550

Circles of Peace (520) 281-0579

Community Health Associates (520) 394-7400

Pinal Hispanic Council (520) 287-0015

  World Breastfeeding Week was started by The World Alliance for Breastfeeding Action in 1992 to generate public awareness and support for breastfeeding. World Breastfeeding week is officially celebrated on 1-7 August every year worldwide. The World Alliance for Breastfeeding Action is responsible for the Baby Friendly hospital initiative and so much more. As part of the campaign to achieve their goals and get more information about breastfeeding out to the world, WABA began to think about creating a day to dedicate to the celebration of all things breastfeeding. The idea of a day grew and lead to what we now know as World Breastfeeding Week. Each year, WABA designs a new theme and slogan to represent World Breastfeeding Week. The theme is meant to emphasize and bring awareness to a particular aspect of breastfeeding while building upon the topics of the past. This Year will focus on how breastfeeding contributes to the survival, health and wellbeing of all, and the imperative to protect breastfeeding worldwide. 

Mariposa Community Health Center will host their annual World Breastfeeding Week Celebration on August 4th, 2021, from 10:00am-12:00pm. This will be the first in Person celebration since 2019. Pregnant and Breastfeeding mothers can come and celebrate their accomplishments with breastfeeding and hear testimonial from previously breastfeeding mothers and learn more about its benefits. Some Benefits include Ideal Nutrition; Breast milk contains everything baby needs for the first 6 months of life, in all the right proportions. Antibodies, reduces the risks of infections, SIDS, diabetes, and childhood leukemia. 

The WIC Program includes a Breastfeeding Peer Counselor Program, which helps support mothers during pregnancy and breastfeeding. WIC formed a Breastfeeding Support Group called “Milky Mamas” this group is currently meeting the 4th Thursday of the Month via Zoom at 4pm. This Group includes pregnant and breastfeeding moms that need support from peers that have similar concerns and talk about “mom life”. 

Mariposa WIC is working on restarting the Breastfeeding Circle Committee, which is a committee that collaborates with other community agencies and members to increase breastfeeding rates and duration in the community.

For more information, please contact Andrea Tapia, WIC Breastfeeding Coordinator at (520) 287-4994.

  Summer is here and most of us want to spend it outside. We want to barbecue, go on hikes, spend time in a pool and we especially want to go to the beach. These are all fun activities that we can do with our family and friends. Taking some simple safety precautions, however, can reduce our skin cancer risk.  

Skin cancer is caused by too much exposure to ultraviolet (UV) light. UV rays are invisible, and they come from the sun, tanning beds, and sunlamps. They burn the skin and can damage skin cells. 

This summer remember to stay safe by:

· Staying in the shade (under an umbrella or tree) as much as possible especially during 9:00am to 3:00pm (standard time). 

· Using sunscreen or protective clothing. Both mineral and chemical sunscreens with an SPF of 15 or higher. 

· Wearing long sleeved shirts and pants when possible as these provide protection from the harmful UV Rays. If you are at the beach, try wearing a t-shirt or beach cover up for extra protection. 

· Wearing a hat that covers your face, ears, and the back of your neck. Darker hats may offer more protection against UV Rays. 

· Protecting your eyes and the skin around them from UV rays with sunglasses. Wearing sunglasses also reduces the risk of cataracts. For maximum protection look for sunglasses that block both UVA and UVB rays. Most sunglasses sold in the US do meet this standard. 

 June is Cataract Awareness Month

If you notice your vision is becoming more clouded, blurred or dim it might be time to get an eye exam to determine if you have cataracts developing over the lens of your eye. Cataracts generally take time to develop but if left untreated they can cover your entire eye lens and affect your vision. 

Other signs and symptoms of cataracts are:

• Increasing difficulty with vision at night
• Sensitivity to light and glare
• Need for brighter light for reading and other activities
• Seeing "halos" around lights
• Frequent changes in eyeglass or contact lens prescription
• Fading or yellowing of colors
• Double vision in a single eye

Causes

Cataracts develop as we age or an injury changes the tissue that makes up your eye's lens. Cataracts can also be caused by other eye conditions, past eye surgery or diabetes. Long-term use of steroid medications can also cause cataracts to develop.

How cataracts form

A cataract forms over the lens which is positioned behind the iris (colored part of the eye). As you age, the lens becomes more inflexible, less transparent and thicker. Aging and medical conditions cause the tissue in the lens to breakdown and clump together. This causes a clouding within certain areas of the lens. Over time, this clouding becomes thicker and denser and eventually can cover the entire lens.

Risk factors

Some risk factors are:

Age

Diabetes 

Too much sun exposure

Smoking

Obesity

Hypertension

Excessive alcohol consumption

Prevention

Although there are not proven ways to prevent cataracts, doctors recommend getting regular eye exams, quit smoking, eat plenty of fruits and vegetables, reduce excessive alcohol consumption and wear sunglasses regularly.

For more information: https://www.mayoclinic.org/diseases-conditions/cataracts/symptoms-causes/syc-20353790

May is Mental Health Awareness

You’re Not Alone!

May is Mental Health Awareness Month! During this month, organizations and individuals come together to talk openly about mental health, how it affects the community, and reduce stigma around the topic. We have invited our Teen Health Facilitators, Luis Longorio and Juan Mezquita, to team up with mental health training instructors Arely Zavala and Alexa Lopez and share important information about mental health this month.

Mental Health is just as important as physical health because it is an individual’s state of wellbeing surrounding their thoughts, emotions, and behaviors. When someone is not mentally well, their physical health, relationships, everyday routines, and environments are negatively affected. It is important to take care of our mental health during all stages of our lives, especially during difficult times like living through a global pandemic. 

The truth of the matter is that people suffer from mental health issues more often than we realize. According to the CDC, an estimated 50% of all Americans are diagnosed with a mental illness or disorder at some point in their lifetime, with many of these issues arising during the teen years. Factors that can negatively affect someone’s mental health include stress, isolation, and relationship problems. There are also trauma, tragedies, financial struggles, and even the COVID19 pandemic that can take a significant toll on a person’s mental wellbeing. 

A person’s experiences can influence their understanding of mental health. When these topics are taboo, it can be especially difficult to reach out and take the first step towards recovery. There could be misconceptions, stigma, embarrassment, or fear preventing them from accessing care or getting support from friends and family. An estimated 26 million people in the United States who have a mental health condition are going untreated. 

However, our mental health should not be stigmatized, since we live with it every day and mental health conditions are very common. With the right help and support you can work to improve your mental wellbeing. When we foster openness and understanding, it is easier for an individual to seek help. There are different ways to start taking care of your mental health. You can talk to your healthcare provider or seek help from a mental health professional. 

If you want to learn more about mental health issues you can take the free classes, Ending the Silence and Youth Mental Health First Aid, offered by Mariposa Community Health Center’s Community Health Services Department Platicamos Salud. Ending the Silence is a 1-hour presentation for both youth and adults that can help you start the conversation about mental health. This provides you with information on what you can do to help yourself and others who are experiencing a mental health condition. Youth Mental Health First Aid is a more in-depth class for adults that teaches them how to best support youth and connect them with help when needed. Both programs help you identify warning signs and give you ways to offer support to those who need it. For Ending the Silence contact Arely Zavala at azavala@mariposachc.netor 520.375.6050 ext.1363. For Youth Mental Health First Aid contact Alexa Lopez at ajlopez@mariposachc.netor 520.375.6050 ext. 1353. We can’t become a mental health professional overnight, but we can learn how to be a bridge to help for the people we care about.

Another way you can maintain your mental wellbeing at home is practicing positive coping skills. Coping skills are positive habits that help you release stress and deal with your emotions in a healthy way. There’s no one-size-fits all method to cope, but here are some examples:

· Exercising

· Practice art

· Sports

· Reading

· Listening to music

· Breathing or mindfulness exercises

· Practicing self-care

· Talking to your friends and family

You can try these examples out and see what works best for you! The most important thing is taking that initial step to improve your mental health and have that conversation with your loved ones to reduce the stigma. You can reach out to Mariposa Community Health Center at (520) 281-1550 to see what resources are available to you.

Nation Suicide Prevention Lifeline: 1.800.273.8255

Confidential 24/7 Local Crisis Line: 1.866.495.6735

April is Sexual Assault Awareness Month

Sexual Assault Awareness Month calls attention to the fact that sexual violence is widespread and impacts every person in the community. One of the biggest barriers to preventing sexual violence is understanding sexual violence. Often, victims of sexual violence are left feeling isolated and ashamed without the support they need to begin to heal. Understanding the facts and dispelling the myths about sexual violence is crucial to holding offenders accountable and ensuring that victims are treated with respect and receive the support they need. 

There are several myths related to sexual violence such as that sexual assault is provoked by the victim’s actions, behaviors, or by the way they dress. When in fact sexual assault is NEVER the victim’s fault. Sexual assault is a violent attack on an individual, not a spontaneous crime of sexual passion.  For a victim, it is a humiliating and degrading act. No one “asks for” or deserves this type of attack. 

Another myth is that sexual assaults only occur in dark alleys and isolated areas. In fact, a sexual assault can happen anywhere and at any time. The majority of assaults occur in places ordinarily thought to be safe, such as homes, cars and offices. 

Many people believe that Sexual assault results from an uncontrollable impulsive sexual urge. This is not true, in fact sexual assault is motivated by hostility, power and control. Sexual assaults are not motivated by sexual desire. Humans are capable of controlling how they choose to act on or express sexual urges. 

Many people also believe that people who commit sexual assaults are obviously creepy, abnormal perverts, or people who could be easily identified and avoided. This is also, not true, in fact sexual offenders are “ordinary” and “normal” individuals who come from all educational, occupational, racial, and cultural backgrounds. You cannot pick a sex offender out of a crowd. This myth demonstrates our cultural tendency to blame victims – it is not the case that victims are assaulted because they failed to spot an obvious perpetrator. 

It is also common to believe that men cannot be victims of sexual violence. In fact, men can be and are victims of sexual violence. Approximately 1 in 6 men will be victims of sexual violence at some point in their lifetime. Being a victim of sexual violence does not make a man less “manly” and does not have implications for his sexual orientation. Some people also believe that women cannot be sex offenders. The fact is an overwhelming majority of sex offenders are male, but it is possible for women to be perpetrators of rape and sexual violence, even against men. 

It is important to promote awareness in our community about Sexual Assault, and how this is a real issue. We know young people experience heightened rates of sexual violence, and youth ages 12-17 are 2.5 times as likely to be victims of rape or sexual assault. Rape, sexual assault, and sexual harassment harm our community and statistics show 1-5 women and 1 in 71 men will be raped at some point in their lives. Unfortunately, we also know that people in the LGTBQ+ community experience sexual assault at a rate that is comparable or higher than the sexual assault rate for heterosexual individuals. Let’s join communities across the country in taking action to prevent sexual violence in Santa Cruz County. 

Mariposa Community Health Center offers advocacy, support, education, and resources for individuals in domestic violence, dating violence, sexual violence, and stalking situations. Services are free of cost, available throughout Santa Cruz County, and you do not have to be a patient of Mariposa Community Health Center to receive assistance.  Together, we can raise the community awareness about Sexual Assault, not just in April, but each day of the year is an opportunity to create a change and impact someone’s life. Feel free to contact Community Health Services (Platicamos Salud) for more information at (520) 375-6050. 

Nogales “Little” Mercado Celebrates National Nutrition Month

The Nogales “Little” Mercado is a collaboration of community partners connecting local food producers with Nogales shoppers. We are celebrating National Nutrition Month by improving the health and well-being of the Nogales community, economy, and environment. We are following CDC guidelines to serve you safely during COVID-19, including requiring masks to be worn properly at all times and enforcing social distancing. 

Our main goal is to provide a downtown location for residents to purchase locally-grown, healthy foods as well as create a socially- vibrant, healthy environment where all can learn, share and enjoy the community. National Nutrition Month reminds us to celebrate our culture and health through food. By increasing access to local produce in Downtown Nogales, the Nogales “Little” Mercado is helping to bring healthy choices to your table. We are here to share recipes and meal ideas, so you can feel confident trying something new, or preparing your favorite vegetable in a new and healthy way.

Our volunteer-led community garden provides fresh lettuce, cooking greens like bok choy and chard, sweet carrots, and more! Thanks to our longtime volunteer, Juanita Gonzales, we have lovingly-grown, delicious vegetables and fruit all year-round. 

We accept SNAP/EBT

We strive to make our product affordable for families on a budget. When customers use their SNAP/EBT Card at our farmer's market, every dollar they spend is matched with an extra dollar to spend on more Arizona-grown fruits and vegetables, with no daily limit. Known as Double Up Food Bucks, this federally- funded effort doubles the value of your SNAP benefits at participating farmers markets. 

More ways to eat local

The Nogales "Little" Mercado Farmer's Market is part of the Cosechando Bienestar (Harvesting Wellbeing) initiative. Our mission is to renew food traditions in Nogales so that locally-grown food is enjoyed by all for better health. We have partnered with Nogales Community Development, SEEDS Youth Group, and the Iskashitaa Refugee Network in Tucson to grow and glean more food locally and get it to residents who need it most. 

Donate your extra fruit!

Cosechando Bienestar participants identify fruit trees and other food resources in public and private properties. We work with owners to harvest excess fruit that is otherwise going to waste. We redistribute the fruit through the Nogales "Little" Mercado Farmer's Market’s cooperative table, La Mesa Cooperativa. Anyone with extra produce from their backyard can donate or resell with us and keep local food out of the landfill. 

Grow your own!

Cosechando Bienestar also aims to be a resource for both new and experienced backyard gardeners. From chiltepins to tomatoes, cilantro, and zucchini, our climate is excellent for growing your own nutritious food. Kids love to get their hands dirty, and are more likely to eat veggies they’ve helped grow. Watch our social media for upcoming virtual gardening workshop information. 

Follow us on Facebook https://www.facebook.com/NogalesMercado, check out our website and sign up for our weekly e newsletter at www.nogalesmercado.com, call Erika M. Burgos 520.375.6050 x1302 or Santos Yescas 520.397.9219, or email emunozburgos@mariposachc.net