A Year of Health

A Guide to a Healthy 2014 

for You and Your Family

Health tips and information about bones, joints, muscles, and skin
Who developed this planner?

This planner was created to provide Native people about staying healthy and managing conditions of tIt was developed by the National Institute of ArthritDiseases (NIAMS). As part of the National Institutes U.S. Department of Health and Human Services (Hmedical research that helps people live healthier livplanner are based on proven studies.Use this planner to help you keep trathe health of a family member.Keep this planner in a place where you will see it eyour wall and can also be used on a desktop, tabyou will find questions and answers about health community. Take a few minutes every month to reaif it may not apply to you or your family, it may be hHow to use this planner.• Write down the medicines and supplements y

what you have taken.

• Write down any new health problems or pains • Use the “notes” section to write down things y

questions for your health care provider.

• Bring this planner with you when you visit you

remember what you wrote down. 

• Use the stickers at the end of the planner to re

blood tests, and taking medicines.

This planner is just the beginning! 

The NIAMS and the NIH offer helpful information oto the ones listed in this planner. Download or ordefrom the NIAMS. Visit http://www.niams.nih.gov/877-226-4267 (TTY: 301-565-2966). Many of these Spanish, Chinese, Korean, and Vietnamese.
A Year of Health

A Guide to a Healthy 2014 

for You and Your Family

Health tips and information about bones, joints, muscles, and skin
Keeping Your Bones Healthy

Why is bone health important?

Healthy bones allow you to do the sports and other activities you love, like playing basketball, dancing, and enjoying the outdoors with your family and friends. If you don’t take steps to keep your bones healthy, you can lose too much bone and develop osteoporosis, a condition in which the bones become weak and are more likely to break. 

What do my bones need to stay healthy?

• Calcium from dairy products, green leafy vegetables, calcium-fortified 

foods and beverages, and dietary supplements.

• Vitamin D from fortified milk, eggs, liver, fatty fish such as salmon, and 

dietary supplements.

• Weight-bearing or weight-resistant exercise such as walking, playing 

sports, or lifting weights. You can even make your own hand weights by filling two empty water bottles with sand or pebbles.

Find out more!

The Federal Government has free, bone health. 

} Bone Health for Life: Easy-to-Rea

and Families

} Healthy Bones: Why They Matter f

Alaska Natives

} Exercise for Your Bone Health

Download or order these and other titInstitute of Arthritis and MusculoskeNational Institutes of Health (NIH). Visit multicultural, or call toll free at 877-2Many of these publications are availaand Vietnamese.
 January 2014

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

“I try to do the best I can to e

Notes 1 2 

5 6 7 8 9 

12 13 14 15 16 19 20 21 22 23 26 27 28 29 30 

December 2013

1 2 3 4 5 6 78 9 10 11 12 13 14

15 16 17 18 19 20 2122 23 24 25 26 27 2829 30 31

Have you had a bone density test? 

New Year’s Day





Birthday of 

Martin Luther King, Jr.




Living With Autoimmune Conditions

What should I know about autoimmune conditions?

Your immune system is the network of cells throughout your body that act together to defend you from infection. Sometimes problems with your immune system cause it to identify your body’s own healthy cells as invaders and then attack them. This is called an autoimmune condition. Lupus and rheumatoid arthritis are two examples.

How can I recognize an autoimmune condition?

Some Native Americans, especially Native American women, are at increased risk for certain autoimmune conditions such as lupus. You can help yourself and your loved ones by knowing some of the common symptoms. A common sign of autoimmune disease is inflammation, which can cause redness, heat, pain, swelling, rashes, and fatigue. If the condition affects the joints, you might also experience stiffness in the joints. 

Find out more!

The Federal Government has free, eautoimmune conditions. 

} Understanding Autoimmune Diseas} Lupus: Easy-to-Read Fast Facts } Rheumatoid Arthritis: Easy-to-Read 

Download or order these and other titleInstitute of Arthritis and MusculoskeleNational Institutes of Health (NIH). Visit hmulticultural, or call toll free at 877-22Many of these publications are availaband Vietnamese.
 February 2014 “I read as much as I can a

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

Notes 

2 3 4 5 6 9 10 11 12 13 

16 17 18 19 20 23 24 25 26 27 

Jan

5 6 7 

12 13 1

19 20 2

26 27 2

Questions to ask the doctor 

this month:





Presidents Day
Managing Pain

What should I know about managing my pain?

Pain can arise from many different sources, such as knee problems, gout, or an autoimmune condition like lupus. The best things you can do are:

• Exercise moderately when possible. Walking each day can help many 

conditions that cause pain.

• Maintain a healthy weight. Less weight means less pressure on joints 

and other parts of the body. Ask a doctor what weight is healthy for you.

• See a doctor regularly, and take your medicines as directed. • Try to set realistic goals and priorities, and get enough rest.• Surround yourself with family and friends. Playing card games or board 

games can help keep your mind off the pain, and being with others reminds you that you are not alone.

Find out more!

The Federal Government has free, conditions that cause pain.

} Pain: You Can Get Help} Pain: Hope Through Research

Download or order these and other titInstitute of Arthritis and MusculoskeNational Institutes of Health (NIH). Visit multicultural, or call toll free at 877-2Many of these publications are availaband Vietnamese.
 March 2014 “Try to go beyond any limitations yo

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

Notes 

2 3 4 5 6 9 10 11 12 13 

16 17 18 19 20 23 24

31

25 26 27 

30

February 2014

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28

A

1 

6 7 8 

13 14 1

20 21 2

27 28 2

People I can call when I need a little help: 

Daylight Saving Time begins






Keeping Your Muscles Healthy

Why are healthy muscles important?

You have more than 600 muscles in your body. Muscles help you walk, move, lift things, pump blood through your body, and breathe. Strong muscles help you keep your balance, so you are less likely to get hurt by slipping or falling. 

How can I keep my muscles healthy?• Exercise. When you make your muscles work, they respond by growing 

stronger. It’s important to do different kinds of exercise to work all of your muscles. You could walk one day and lift weights the next. Remember to take it easy. Don’t try to fit all of your activity into one evening or weekend.

• Eat a balanced diet. This will help manage your weight and will provide 

a variety of nutrients for your muscles. Eat plenty of vegetables, and if you like fry bread, try making it with vegetable oil instead of lard.

• Listen to your body. If your muscles are bothering you, tell a doctor about 

any discomfort you feel.

Find out more!

The Federal Government has about muscle health. 

} Exercises to Try: Strength } Exercises to Try: Balance E

Download or order these and the National Institute of ArthritSkin Diseases (NIAMS), NatioVisit http://www.niams.nih.gtoll free at 877-226-4267 (TTthese publications are availaband Vietnamese.
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

April 2014 Increase your exercise level gradually, an

1 2 3 

6 7 8 9 10 

13 14 15 16 17 20 21 22 23 24 27 28 29 30 Notes 

May 2014

1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

18 19 20 21 22 23 24

25 26 27 28 29 30 31

March 2014

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29 30 31



 Try to choose activ

en
Native Hawaiian Heritage Mo

What does my heritage have to do with my health?

Native Hawaiians enjoy a history rich with culture and tradition, stories, and family ties. But there are sometimes cultural, financial, and geographic barriers that can keep Native Hawaiians from getting proper health care. Conditions like osteoporosis, arthritis, and back pain can keep you from fully participating in the family activities you enjoy, so it’s important for you to get information to help you understand these conditions. Ohana means that younger family members can honor elders by taking them to their appointments.

What can I do to improve my health? 

There is a lot you can do to lead a healthier life:

• Improve your diet. Traditional foods like ahi and other fish, poi and other 

dishes made with taro, passion fruit, long rice, and yams are all rich in vitamins. Just avoid extra fat when cooking. 

• See a doctor once a year. If you or a loved one needs to find a free or low-cost 

clinic, or would like to find out what the Office of Minority Health is doing to address Native Hawaiian health care, visit http://www.niams.nih.gov/multicultural. Seeing a doctor is important for olakino maika’i or good health.

Find out more!

The Federal Government has about health. 

} Osteoporosis: Easy-to-Read } Living With Arthritis: Easy-to

and Families

} Back Pain: Easy-to-Read Fa

Download or order these and othe National Institute of ArthritiSkin Diseases (NIAMS), NationVisit http://www.niams.nih.gtoll free at 877-226-4267 (TTYthese publications are availabland Vietnamese.
 May 2014 “We have strong connections wit

and family doesn’t mean just immed

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

Notes 1 

4 5 6 7 8 

11 12 13 14 15 

18 19 20 21 22 25 26 27 28 29 

June 2014

1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 2829 30

April 2014

1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 1920 21 22 23 24 25 2627 28 29 30

Lupus Awareness Month

Arthritis Awareness Month

National Osteoporosis Awareness and Prevention Month



Memorial Day


Living With Joint Pain

What should I know about joint pain?

Joint pain often indicates that you have arthritis. Two common types are osteoarthritis and gout. Another type is rheumatoid arthritis. But there is a lot you can do to feel better and stay active even if you have pain.

How can I feel better?• Exercise, moving all of your joints. Walking helps circulation, supports 

the joints, and strengthens the muscles.

• If you have a sore joint, you can use an ice pack or a bag of frozen 

vegetables on the sore spot. 

• Do your best to maintain a weight that is right for you, since too much 

weight can make your knees and hips ache. 

• Speak up. Tell the doctor if your pain is improving or worsening. 

Medicines can reduce pain and stiffness, and a doctor will know if joint replacement is an option you should consider.

Find out more!

The Federal Government has free, eajoint pain. 

} Osteoarthritis: Easy-to-Read Fast F} Gout: Easy-to-Read Fast Facts} Joint Replacement Surgery: Informa

Download or order these and other titleInstitute of Arthritis and MusculoskeleNational Institutes of Health (NIH). Visit hmulticultural, or call toll free at 877-22Many of these publications are available and Vietnamese.
June 2014 “I learned to adjust so I don’t do the things tha

1 2 3 4 5 

8 9 10 11 12 

15 16 17 18 19 22 23 24 25 26 29 30 Notes

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

July 2014

1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31

May 2014

1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

18 19 20 21 22 23 2425 26 27 28 29 30 31








Keeping Your Skin Healthy

Why is healthy skin important?

Your skin is the largest organ in your body and plays an important role in protecting it. It holds body fluids in, prevents dehydration, and keeps harmful germs out. Since your skin is so important, you should keep it as healthy as you can. Especially if you live in a place where the sun is intense, like Hawaii, you need to be sure you treat your skin with care.

How do I keep my skin healthy?• Exercise. It increases the flow of blood to the surface of your skin.• Eat a balanced diet that includes protein like fresh fish, fruits such as pineapple and 

papaya, vegetables like limu and maui onion, whole grains, and fat-free or low-fat dairy products.

• Get enough sleep. This helps improve your overall health, which is good for your skin. • Use sunscreen if you are outdoors for more than a few minutes. Sunscreen helps 

to reduce the chance of skin cancer and wrinkles. The sun’s harmful UV rays affect everyone, not just people with fair skin.

• Be aware. If you notice itching or red areas, see your dermatologist (skin doctor). 

These could be signs of a skin condition like dermatitis or psoriasis. 

Find out more!

The Federal Governmeninformation about skin h

} Acne: Easy-to-Read Fa} Alopecia Areata: Easy-} Atopic Dermatitis (Ecze} Psoriasis: Easy-to-Rea

Download or order these the National Institute of ASkin Diseases (NIAMS), NVisit http://www.niams.nfree at 877-226-4267 (TTpublications are available and Vietnamese.
July 2014 Avoid getting a sunburn. Not only do

it can also increase your risk for ski

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

1 2 3 

6 7 8 9 10 

13 14 15 16 17 20 21 22 23 24 27 28 29 30 31 Notes 

August 2014

1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30 31

June 2014

1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 2829 30 Indep
Preventing Sports Injuries

What should I know about sports injuries?

Two of the most common sports injuries are sprains and strains.

• A sprain affects a ligament, and pain is the first signal of a sprain. You may 

then see swelling.

• A strain affects a muscle or tendon. You may experience pain, a muscle 

spasm, or loss of strength in that area.

How can I prevent sports injuries?• Warm up. Stretching can help reduce the chances of muscle strain. • Cool down. Do exercises to loosen the muscles that have tightened 

during exercise. Walking is a good example. 

• Wear properly fitting shoes. They don’t need to be expensive. Just be 

sure they are comfortable and provide shock absorption and stability. 

• Don’t do all of your exercise on the weekend. Maintain a moderate 

activity level throughout the week.

Find out more!

The Federal Government has fabout sports injuries. 

} Sports Injuries: Easy-to-Read } Sprains and Strains: Easy-to-} Preventing Musculoskeletal S

A Guide for Parents

Download or order these and otthe National Institute of Arthritis Skin Diseases (NIAMS), NationaVisit http://www.niams.nih.gotoll free at 877-226-4267 (TTY: these publications are available and Vietnamese.
August 2014 Don’t “play through the pain.” If someth

exercising. And don’t forget to use ade

Notes 

3 4 5 6 7 

10 11 12 13 14 17 18 19 20 21 24 25 26 27 28 31

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

September 2014

1 2 3 4 5 6

7 8 9 10 11 12 13

14 15 16 17 18 19 2021 22 23 24 25 26 2728 29 30

July 2014

1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 1920 21 22 23 24 25 2627 28 29 30 31

What will I do to prevent injury

this month?






Keeping Healthy as You Age

What should I know about aging and health?

Exercise and physical activity are good for just about everyone, including older adults. Exercise and physical activity can:

• Help improve your ability to do the everyday things you want to do.• Help preserve your bone density.• Keep joint pain from getting worse.• Improve your balance so you can keep from falling.How can I stay fit and prevent falling?• Try the four types of exercise: endurance, strength, balance, and flexibility. All four types 

are important for your health and will help you make the most of your personal and family activities.

• Get a walking partner. Talking while walking is social and passes the time, and a partner 

can motivate you to stick with it.

• Keep floors free of clutter and wear rubber-soled shoes to avoid slipping.• Many falls happen at night, so keep a flashlight next to your bed in case you need to 

get up in the dark.

Find out mor

The Federal Gove

information abou

} Preventing Fal

Easy-to-Read 

} Osteoporosis: } Visit http://ww

to participate iGo4Life progra

Download or ordethe National InstituSkin Diseases (NIAVisit http://www.ntoll free at 877-22of these publicatioKorean, and Vietn
September 2014 “Physical activity–it’s go

I walk for an hou

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY 

1 2 3 4 

7 8 9 10 11 

14 15 16 17 18 21 22 23 24 25 28 29 30 October 2014 Notes 

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 1819 20 21 22 23 24 25

26 27 28 29 30 31

August 2014

1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30 31 Labor Day





 
Keeping Your Joints Healthy

Why are healthy joints important?

A joint is where two or more bones are joined together. Joints have cartilage, which acts as a spongy shock absorber on the ends of the bones to prevent them from rubbing against each other.

How can I keep my joints healthy?• Exercise. This helps keep the muscles around your joints strong, and 

strong muscles take the strain off the joints. Exercise also pumps blood to the joints and helps them work the way they should. Try walking, jogging, or swimming.

• Eat a balanced diet. Too much weight means too much stress on your 

joints. Control your weight by eating less fat and sugar and more fruits and vegetables. 

• Live a healthy lifestyle. This means getting enough sleep, exercising, 

and eating well.

Find out more!

The Federal Government has free, ejoint health. 

} Living With Arthritis: Easy-to-Read 

and Families

} Shoulder Problems: Easy-to-Read } Knee Problems: Easy-to-Read Fas

Download or order these and other titInstitute of Arthritis and MusculoskeleNational Institutes of Health (NIH). Visit hmulticultural, or call toll free at 877-2Many of these publications are availaband Vietnamese.
October 2014 “When my joints are stiff, I go t

on the treadmill. It he

Notes 1 2 

5 6 7 8 9 

12 13 14 15 16 19 20 21 22 23 26 27 28 29 30 

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

September 2014

1 2 3 4 5 6

7 8 9 10 11 12 13

14 15 16 17 18 19 2021 22 23 24 25 26 2728 29 30

National Physical Therapy Month 







Bone and Joint Health National Awareness Week
National American Indian and 

Alaska Native Heritage Month

What does my heritage have to do with my health?

Being an American Indian or an Alaska Native means enjoying a deep sense of identity, connection, and pride shaped by traditions and cultural heritage. But it also means that you may have an increased risk for health conditions like lupus, rheumatoid arthritis, or scleroderma. Knowledge is power, so it’s good to stay informed about these and other conditions. 

How can I take steps to stay healthy?

The Indian Health Service (IHS) and other groups provide quality health care that helps American Indians and Alaska Natives take care of themselves and strengthens future generations. It’s important to see a doctor at least once a year and to reach out to family members for support. 

Can I receive services if I live in the city?

Yes. In addition to its work on reservations, IHS funds 34 urban Indian health organizations that administer medical services, dental services, and community services for American Indians and Alaska Natives who live in cities. If you would like to find out more about IHS services and programs, or to find a free or low-cost clinic, visit http://www.niams.nih.gov/multicultural.

Find out more!

The Federal Goverinformation about 

} Arthritis and Rhe

Fast Facts

} Lupus: Easy-to-R} Scleroderma: Ea

Download or order tthe National Institutand Skin Diseases ((NIH). Visit http://wor call toll free at 87Many of these publiChinese, Korean, an
November 2014 “The people in my life wh

are my fa

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

Notes 

2 3 4 5 6 

9 10 11 12 13 

16 17 18 19 20 23 24 25 26 27 30

December 2014

1 2 3 4 5 6

7 8 9 10 11 12 13

14 15 16 17 18 19 2021 22 23 24 25 26 2728 29 30 31

October 2014

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 1819 20 21 22 23 24 2526 27 28 29 30 31

National H

Daylight Saving Time ends



Veterans Day



Thanksgiving
Clinical Trials

What should I know about clinical trials?

Clinical trials are carefully controlled medical research studies to see whether new therapies are safe and effective. These studies help doctors learn how people respond to medicines or other new or improved treatments. Participation is voluntary, and you can stop at any time. 

What are the benefits? 

You can:

• Gain access to new research treatments, often at little 

or no cost.

• Get expert medical care.• Help future generations of patients.

How can I decide if I should participat

Find out as much as possible about the clinical trresearchers are:

• What is the purpose of the study?• What kinds of treatments are involved?• Who will be in charge of my care?

Ask a friend or relative to come along for support aquestions. You might also bring a tape recorder treplay it later.

Find out more!

You can visit http://www.niams.nih.gov/multicuresearch studies available in your area for your co
December 2014 Clinical trials look fo

treat and preve

1 2 3 4 

7 8 9 10 11 

14 15 16 17 18 21 22 23 24 25 28 29 30 31 Notes 

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY F

January 2015

1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

18 19 20 21 22 23 2425 26 27 28 29 30 31

November 2014

1

2 3 4 5 6 7 89 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29 30





Christmas

 

Other Federal Resources

Additional health resources for you and your family from the following U.S. Department of Health and Human S

Centers for Disease Control and Prevention

The Centers for Disease Control and Prevention (CDC) Arthritis Program is working to improve the quality of life for people affected by arthritis and other rheumatic conditions by working with states and other partners to increase awareness about appropriate arthritis self-management activities and expanding the reach of programs proven to improve the quality of life for people with arthritis.http://www.cdc.govKey Public Health Messageshttp://www.cdc.gov/arthritis/basics/key.htm

Health Resources and Services Administration

The Health Resources and Services Administration (HRSA) is the primary Federal agency for improving access to health care services for people who are uninsured, isolated, or medically vulnerable.http://www.hrsa.govHRSA in Your Statehttp://hrsainyourstate.hrsa.govFind a Health Centerhttp://findahealthcenter.hrsa.gov

Indian Health Service 

The Indian Health Service (IHS) is responsible for providing Federal health services to American Indians and Alaska Natives. The mission is to raise the physical, mental, social, and spiritual health of American Indians and Alaska Natives to the highest level.http://www.ihs.govContact the nearest IHS facility for more information on local health resources and medical assistance for eligible recipients of IHS health care. The following website includes a directory of areas and facilities: http://www.ihs.gov/forpatients/findhealthcare

National Institutes of Health

The National Institutes of Health (NIH) is the making important discoveries that improve http://www.nih.govClinical Trialshttp://clinicalresearchtrials.nih.govNational Institute on Aginghttp://www.nia.nih.govGo4Life programhttp://go4life.nia.nih.gov

Office of Minority Health 

The Office of Minority Health (OMH) is dediethnic minority populations through the devthat will help eliminate health disparities.http://www.minorityhealth.hhs.gov

Office on Women’s Health

The Office on Women’s Health (OWH) workwell-being of all U.S. women and girls. OWhealth activities within HHS offices and agewomen’s health and collaborates across HHhealth activities. http://www.womenshealth.govhttp://www.girlshealth.govYou can order resources by calling 800–99

Substance Abuse and Mental He

The Substance Abuse and Mental Health Serto reduce the impact of substance abuse anhttp://www.samhsa.govYou can order resources by calling 877–S(TTY: 800–487–4889).

Use the stickers to help remember important 

dates and appointments. On this page you will find stickers that you can peel off and place on the dates that you wish to highlight. Use these stickers to mark appointments and things about your health that you want to remember or share with a health care provider. There are stickers to mark:

Health care appointmentsReminders to refill prescriptions Days you feel goodDays you don’t feel wellBlood work or vaccinationsDays you exercised

Important Information:NIAMS Publications: 

____________________________________________________

____________________________________________________

________________________________________________________________________________________________________________________________________________________________________________________________

______________________________________________________________

_

877–226–4267 (toll free) (TTY: 301–565–2966) http://www.niams.nih.gov/multicultural

DoctorDoctorDoctorPharmacyFamily MemberFamily Member
January

Keeping Your Bones Healthy

February Living With Autoimmune Conditions

MarchManaging Pain

AprilKeeping Your Muscles Healthy

MayNative Hawaiian Heritage Month

JuneLiving With Joint Pain

JulyKeeping Your Skin Healthy

AugustPreventing Sports Injuries

SeptemberKeeping Healthy as You Age

October

Keeping Your Joints Healthy

NovemberNational American Indian and Alaska NativeHeritage Month

DecemberClinical Trials

You can take steps to make 2014 a healthy year.

Each month of this planner highlights a different topic. Over the course of the year, you will find information that you and your family can use to stay healthy and manage certain health problems.