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Healthy Me

Welcome to the Hendricks Regional Health self-care page brought to you by the Hendricks Regional Health Lifestyle Medicine Team. Our goal is to provide easy access to a wide variety of updated, usable and comprehensive information on self-care in order to help you achieve and maintain your highest level of health and function possible.

​Fun in the Sun
Dr. Cyndi Speelman

Even though we are at the end of summer when caring for our skin can become less of a priority, we need to continue to take care of our skin in all seasons. Skin cancer is the most common cancer, but also the most preventable. The most common cause of skin cancer is childhood sunburn. The most likely time to get sunburned is between 10 am to 4 pm during summer, at higher altitudes (when we have more exposure to sunlight), or when near reflective surfaces such as water or snow.

The three types of skin cancer are basal cell, squamous cell and melonoma.

Basal Cell Carcinoma
This type of skin cancer is the most common. It comprises 75% of all skin cancers and has these characteristics:
  • Tends to be tender to touch
  • Seems to get better and then come back
  • Is often on the face or neck
  • Has smooth, pearly edges

Squamous Cell Carcinoma
Squamous cell cancer has these characteristics:
  • Often appears as red, scaly patches or open sores that don't heal
  • Or as a wet growth that looks like fungus and oozes or bleeds

Melanoma is a deadly cancer that makes up 5% of all cancers, but up to 75% of deaths. Melanoma cancer rates are rising faster than any cancer in the US and have doubled in the past 30 years.
Melanoma has to following signs and symptoms:
  • Look for the "Ugly Duckling Sign"- pigmented lesions that look different from the rest of the surrounding skin
  • Moles that are assymetrical with borders that are irregular, notched or ragged
  • The lesion has a variety of colors, rather than uniform color throughout
  • The lesion evolves and changes over time rather than staying the same
  • It can be painful or itchy

Signs you should have your skin checked

The ABCDE criteria is a good place to start, but when in doubt, see your doctor!

Protective Measures
Take these steps to decrease your changes of skin cancer and minimize the negative effects of skin cancer when it occurs:
  • Get your skin screen as often as your physician recommends
  • Avoid mid-day sun
  • Cover up. Consider UPF-rated fabrick clothing when in the sun for a prolonged time. Don't forget hats, sunglasses and umbrellas.
  • Use sunscreen and reapply liberally and often - at least every 2 hours. Look for sunblock that is broad "spectrum", SPF 30 or higher, and "water resistant"
  • Avoid reflective surfaces as much as possible (water, snow, metal or other shiny surfaces)
  • Avoid tanning beds which give additional exposure to harmful UV light and penetrate more deeply than sunlight
This summer DO have fun in the sun but take steps to maintain your health as well!

Please contact the Hendricks Regional Health Wellness Team if you have any questions about self-care at (317) 718-8160)

If you or someone you know has persistent pain, click here for information about our class Understanding Pain: The Mind-Body Connection.

Want to join our Healthy Me text group to receive motivation and tips for self-care up to 3 messages/month?  Click the button below to opt in or text Healthyme to 833-311-3459.

Join our Quarterly Health Challenges! This quarter's Lifestyle Medicine theme is Stress Management, one of the pillars of Wellness. This month's challenge is about mindful eating. Click to sign up.

Want to keep track of Lifestyle Medicine classes for better self-care? Scan this QR code to join our #BeWell text group to receive notifications for upcoming classes:

Guided Meditations (coming soon)

Appreciative Body Scan
Jacobsen's Relaxation Seated 20 Minutes
Jacobsen's Relaxation Lying