If you would like to make an in-person donation, you may do so at:
FRHS Assisted Living – 106 W 7th St., Freeman, SD
FRHS Business Office – 510 E 8th St., Freeman, SD

Certainly, some health conditions are beyond our control. Yet there are those things that we can control, and that’s where the importance of prevention comes in. It’s a matter of a few simple steps that everyone can take to help ensure better health:

• Understand the timing of important exams, screenings and vaccinations
• Work closely with a health expert to anticipate your future health needs
• Respond quickly to injuries, developing conditions or big changes in day-to-day health

Healthful Pregnancies, Healthy Newborns

The well-being of moms and babies starts before any birthday; prenatal care can make sure both are doing well throughout pregnancy. It’s important: Children who have no prenatal care are three times more likely to have low birth weights that can lead to a number of issues.

Working with a primary care or OB provider can make sure you’re on schedule for all tests, images and checkups. If you don’t have a family provider or doctor, we can help you find one.

Once baby arrives, timely vaccinations and exams make big differences. Newborns and parents both benefit from well-baby checkups. Most babies see the doctor more during their first year than at any other point of childhood. Each visit ensures babies are developing as they should. Regular visits can help ensure early intervention if your provider becomes aware of any issues or complications.

Kids’ Care Grows Up Fast

Children have busy schedules with school, activities – and their health. Stay aware of major growth milestones, as well as time-sensitive shots. Regular well-child checkups are a great way for your care team to ensure your child is on track, and to work with you if a child has a challenge like asthma, diabetes or another chronic condition.

Later, kids might dive into sports, and our team can make sure they’re set for the competition with sports physicals. Yearly checkups cover the entire spectrum of a child — mind, body and spirit — and are good for one full year. A checkup can also count as a sports physical. Sports physicals make sure student athletes are in top physical condition to compete, yet a physical is not a substitute for a yearly checkup.

As your child grows, no matter when your child needs care, we’re here for you, be it a sprained ankle, an ear infection or anything else.

A Healthy Adulthood

For adults, partnering with a primary care provider means you can stay ahead of the curve on any health problem that might develop. Make a habit of scheduling a yearly preventive visit to stay up to date with immunizations; flu shots; blood pressure, blood sugar and cholesterol numbers; and important cancer screenings like mammograms and colonoscopies. With regular preventive care, many illnesses can be prevented or cured when detected early.  

When people skip recommended cancer screenings, it can give a tumor a head start. When you work with your doctor and care team, you can stay on schedule, feel better – and perhaps save your life. It’s better for your quality of life, as well as your finances, to get little problems treated early – before they become big problems.

Eating a healthy diet, getting enough good sleep and staying active all are important parts of adult health. Mental wellness also plays a dynamic role in how we feel. Quality of life improves when you’re feeling good, from your joints and muscles to your spirit and attitude.

At the same time you adopt new healthy habits, be sure to consider unhealthy habits, like excessive alcohol intake or tobacco use of any kind, as well as vaping. Your provider understands that adults deal with these issues and are ready to help you quit.

The potential benefits of a lifetime of prevention can be enjoying more days with the people we love, less pain, better mobility and improved quality of life. In short, you can thrive instead of just survive. Life can present its challenges, but when you protect your health, no matter your age, you can take life on and keep winning.

It’s easy for us to pretend it’s not happening, but ignoring mental health conditions is not an option, because they have a potential serious outcome. The National Institute of Mental Health reports that more than 90% of people who die from suicide have depression and other mental disorders, or a substance abuse disorder. Almost 46,000 people die by suicide in the U.S. every year.

Professionals in behavioral health care often refer to stigma. Nobody is embarrassed because they broke their leg. Few folks ask for apologies when it comes to a newly diagnosed disease like cancer.

But stigma with mental health exists. Talking about how we feel, inside and out, is not a “norm” in society, especially here in the Midwest where people have the mentality of “pulling yourself up by your own bootstraps.”

Farmers and ranchers especially deal with stressors such as bad weather, rising expenses, unfavorable commodity prices, uncertain government policies and debt. In communities like ours, we are blessed with connections with those around us. Yet too many people might feel alone in their struggle.

Warning Signs of Suicide

• Thinking, talking or writing about dying from suicide
• Developing a plan about attempting suicide
• Believing that death is the only solution to their problems
• Displaying depression, fatigue, anxiety, irritation, aggression or anger
• Holding onto feelings of humiliation, shame or hopelessness
• Withdrawing from relationships with family and friends
• Losing interest in things they usually enjoy
• Using alcohol or drugs
• Sleeping too much or too little
• Poor work or school performance
• Giving away things they own

How to Help a Friend or Family Member

If someone you care about – a friend or family member – seems to be displaying these signs, you can help. Research shows that directly asking someone if they are thinking about suicide in a compassionate and caring way is effective. It can open a meaningful, honest conversation that might save a life. Use these tips to ask the question sensitively and with sincerity:

• Be compassionate and respond with kindness.
• Allow the individual to express themselves in full.
• Actively listen. Be aware of their nonverbal cues as well as your own.
• Reaffirm that their concerns and pain are valid — and they are worthy of help and recovery.
• Be courageous and ask the question: “Are you thinking about suicide?”

If the person says “yes,” be sure to stay by their side and help ensure that person gets help. Learn more at Avera.org/AskTheQuestion.

Seeking Help

Your local primary care provider can help you or a family member with mental health concerns, and if needed, they can refer you to the right resources.

Another new national effort is the 988 Suicide and Crisis Lifeline. You – or anyone you know – can call or text this number 24/7/365 and speak to a qualified person who can listen and refer you to additional resources or whatever else you might need. Calls are confidential.

In a crisis situation, go to your nearest emergency department.

If you or a family member is dealing with any type of mental health issue or stress, you can also call the Avera Farm and Rural Stress Hotline at 800-691-4336 to talk to a mental health professional who can connect you to resources close to home.

Sometimes in the sunshine of a fall afternoon, when the chores are done and our evening is free, we can still feel like we’re under a dark cloud. Let’s all remember that mental health is as vital as breathing or a heartbeat. We can focus on good connections, knowing any challenge can be overcome.

10K Race
1st: Steve Mach; 2nd: Seth Potter; 3rd: Gregg Uecker

5K Race
1st: Tyler Boltjes; 2nd: Sadie Pettengill; 3rd: Jacob Pettengill

1 Mile Race
1st: Lynnelle Allison; 2nd: Jack Unruh; 3rd: Harper Dangel

Special thanks to those who donated funds towards this project as well as Edwards’ Tree Service for donating the water and granola bars at the finish line and also to Lindsey Unruh Photography for capturing the wonderful images below!

It’s easy to imagine December as a time to just enjoy – starting better habits can wait until the New Year. But we all know the sooner we start on a goal, the sooner we’ll achieve it. So here’s to resolutions that start now.

Separating Foods from Celebrations

Just one more piece of that strawberry-cream cheese coffee cake won’t hurt. After all, we are celebrating the holidays. It’s a time of year where snacks, dinners and deliciousness are the order of the day.

But does it have to be that way? We know we should not overdo it, yet we might not have the tools and techniques to say “no.” For help getting started, look to your primary care provider. Scheduling an appointment now gives you a prime opportunity to talk overall health, diet and exercise with your doctor or clinician. Sometimes that conversation can be motivating to take a renewed look at our lifestyle with a goal to feel better and avoid future disease or disability. Your “numbers” including blood pressure, body mass index, blood sugar, cholesterol levels and more are a good indicator of what needs to change.

Being Mindful of What We Eat

We can all be more selective at when we build a goodie tray or fill our plate at the family get-together. Keep healthy choices as top of mind, and think of treats as occasional.

Enjoy what you love in moderation. A few bites is better than a whole piece – or two pieces, for that matter. Don’t make a long list of “naughty foods” unless you have to. You may need diet restrictions if you have diabetes, kidney disease or high blood pressure.

Denying yourself all the goodies you love can lead to overdoing it. Portion control is a “mind over stomach” fact. We don’t need seconds and thirds to live and thrive. We need enough fuel for the activities of the day.

Think in terms of “one plate,” prepare it thoughtfully – and then stop. The U.S. Department of Agriculture MyPlate plan recommends filling half of your plate with vegetables and fruits. Cut down on bread, rice or pasta – no more than one-quarter of your plate. Protein or lean meat can finish off your platter, and a low-fat dairy choice can go with it.

Then sit down and enjoy this meal – relishing each bite. If you’re wolfing it down, you’ll be lining up for seconds – so take a good 20 minutes from when you start eating until you finish. That’s how much time your brain needs to “know” you’re full.

Move More and Rest Up, Too

Plenty of sleep will help you keep on track with your plans toward better health. When you’re tired, sugary and fatty snacks sound even better. Proper rest can cut the cravings. Holidays are always busy with shopping, concerts, church events and family – but you’ll do better if you budget time for restful sleep.

Finally, don’t overlook exercise. You’ll burn more calories, feel better and sleep better, too. Maybe try a new tradition in which you’re moving. How about a family walk before (or after) a meal? If pressed for time, just 10 minutes of walking – a few times a day – can help you reach a goal of around 150 minutes of exercise a week (30 minutes, five days a week).

Exercise and activity is another topic for conversation with your local primary care provider, especially if an injury or condition has you moving less.

The entire team at Freeman Regional Health Services wish you and your loved ones a very blessed holiday season – and give you permission to start on the healthier new you right now. No need to wait when it can be so rewarding.

Our team at Freeman Regional Health Services is always ready to help you if something goes wrong. We hope you’ll consider these tips as you make the most of a healthy season in the sun.

Use Sunscreen and Protect Your Eyes

Wearing sunscreen keeps your skin healthy. Practice wearing it every day, and use products with SPF of at least 30. When the sun is blazing it’s also important to wear sunglasses that block harmful UV rays to protect your eyes.

Drink More Water

Drinking water is a healthy habit year-round. However, the summer heat can make it more difficult to stay hydrated. Drinking water consistently throughout the day or keeping a water bottle with you can help.

Cool Off, but Be Careful

A trip to the pool or lake is a great way to beat the heat. But drowning is a serious threat – especially for younger kids. Ensure they wear well-fitted lifejackets. Have a supervising adult serve as a “water watcher.” If you are out on a boat, use your lifejacket – 100% of the time.

Practice Fire Safety

Fireworks and campfires are enjoyable, but they can result in dangerous situations. Knowing how to properly light and dispose of fireworks will keep the celebration fun and safe for everyone. It is also important to know when it is too hot and dry to light fireworks or a bonfire. The dry heat can make it more difficult to put out the fire when needed.

Watch for Heat-Related Illnesses

Summer sun can lead to heat-related illnesses. These steps can help avoid them:

• Wear light-colored clothing to keep your body cool.
• Take frequent breaks to rest in the shade and rehydrate, and know your limits.
• Watch for signs of heat stroke and exhaustion. They are emergencies – call 911 when in doubt.

Safe Travels

Travel can be a part of summer holidays and vacations. Make sure you and your loved ones are wearing a seatbelt at all time to keep everyone safe. For little ones, make sure they are in a secure car seat so they can enjoy the summer drive, too.

 Practicing Safe Food Preparation

Summertime brings barbeques, picnics and lots of time to eat outside. When planning a meal in the summer, make sure you are continuing to practice food preparation safety.

• Keep cold foods cold and hot foods hot; avoid food between the temperatures of 40 and 140 degrees.
• Wash your hands frequently and effectively.
• Don’t cross-contaminate; always change out your knives and cutting boards when prepping raw meat.

Enjoy the Fun – You Deserve It

Summer heat can force you to get creative. Embrace the air conditioning with a movie night or plan a family-made summertime snack. As a season of holidays and vacations, remember to enjoy it, and the ways to do so are unlimited.

If needed, our emergency services are always ready. Have a happy hot-and-sunny summer, everyone!

There’s an important update available, and it’s not for your phone.

It used to be age 50, but now, anyone approaching their 45th birthday should talk to their primary care provider to schedule a possibly life-saving colonoscopy.

It can stop colorectal cancer. While the age changed, colon cancer has not. It remains one of the most deadly forms of cancer.

Why the Guidelines Changed

During the last 20 years, experts noticed trends, including an increase of more than 10% of colorectal cancers in people ages 20-50.

Lowering the recommended age to 45 makes sense in light of these numbers. The sooner the colon exam occurs, the more likely providers can either detect it, or better yet, stop colon cancer in its tracks.

The colonoscopy exists to detect cancer before symptoms arise. Early detection offers the best chance for an ideal outcome should you have cancer.

The reason the colonoscopy is best is easy: it can both find cancer and remove precancerous polyps from your body. Doctors use a camera to explore your colon, and if they find a polyp – they can remove it right then and there.

Signs of Colon Cancer

Talk to your doctor if you experience any of these:

• Blood – Watch for blood in your stools.
• Black – Sometimes blood will lead to stools that are tar-like and black in color.
• Fatigue – Internal bleeding in the colon can prevent enough oxygen from circulating in the blood, causing you to feel tired. Your skin might appear pale, too.
• Abdominal pain – Constant gas, cramps or bloating, along with discomfort or a change in bowel habits can all be signs of something going on down below.
• Weight loss – Food becomes energy in a healthy digestive system. When cancer impacts the normal process, you could have unintentional weight loss.

How to Prevent Colon Cancer

Colon cancer can happen to healthy people who eat well and exercise daily. It can occur in people who have too much pizza and beer every day, too. Your genetic makeup is something you cannot change. But if you’re aware of it, you can lower your risk.

Talk to your parents and grandparents. Ask them if there’s a history of cancer in the family, because many people who have family history of colorectal cancer should begin colonoscopy earlier. Your doctor can help you figure this out.

You can lower your risk of colon cancer with these steps, too:

• Exercise regularly
• Maintain a healthy weight
• Follow a diet low in fat and high in fiber
• See your provider at least annually

Simply put: If you’re 45, or close to it, talk to your provider about colon cancer. It can literally save your life.

Call the FRHS Clinic – Freeman at 925-4219 to schedule an appointment with your provider or learn more at Avera.org/Colon.