“July 4th Healthy Tips”

Amber Kirk-Health Education Tech 

The Fourth of July is upon us, with that comes fireworks, large gatherings, and potential risk of spreading Covid-19. Let’s plan to be safe and enjoy this holiday. Here are some helpful tips. This holiday is like the essence of summer, spending time outside, with your family, and of course enjoying the fireworks. Covid-19 may have altered many plans for travel but if you do travel please take all necessary precautions. As guidelines continue to relax, our efforts to keep ourselves, our families, and the community safe should not. Health recommendations remain the same, keep your distance, wear a mask, continue frequent hand hygiene, and stay home if you’re sick. Avoid large gatherings and non-essential trips and visits. Remember the virus hasn’t left and isn’t going away anytime soon. We can still enjoy July 4th and summer activities but we have to do it responsibly. 

Fun in the sun! Remember to apply sunscreen SPF of 30 or higher and discard if expiration date has passed. Wear hat, sunglasses with high UV, and light colored clothing. The hours 10 a.m. to 3 p.m. are the most hazardous for UV exposure. Stay hydrated, drink plenty of water and pack water with you all the time. Choose healthy drink options with little to no sugar. One of my favorite is peach tea with honey and mint or cucumber sparkling water. You can also make a refreshing infused water with strawberries and blueberries or infused lemon lime water. 

Cooking for the fourth usually consist the best cookout food like grilled hotdogs, hamburgers, potato salad, or barbecue ribs. Try to eat light especially when you’re in the hot weather. Add fresh salads and sides with vegetables. Choose low sodium/ low sugar sauces and toppings. Make sure your grill is clean before cooking. Choose less sugary desserts, like fresh fruit. Cut up strawberries, watermelon, pineapples, bananas, or grill peaches. 

If you’re camping in a campsite for the fourth of July where large gatherings of people will be, try to camp with distance from other campers. 

Firework safety is very important, if not handled or supervised properly they can result in major injury. Most injuries by fireworks are to children under the age of 18. Most fireworks like sparklers burn very hot to even melt glass. Prevent fires and injury by following the safety guidelines. 

Lawn games, including volleyball, horse shoe toss, bean bag toss, bad mitten, or playing yard Jenga are fun ways to be active outside. Some other ways to stay active are going for a nature walk, swimming, fishing, kayaking, canoeing, and paddle boarding. Remember to wipe down equipment with antibacterial solution before and after. Use hand sanitizer or wash hands after activity. 

Fort Berthold Diabetes Program will be providing FREE rentals for Paddles boards and Kayaks. Bikes will be available in couple of weeks. Come to the Main office to fill out the rental agreement and waiver. You will need to provide a photo ID like driver’s license or tribal ID to rent out equipment. 

The Fourth of July may be a family event, but we need to say vigilant and protect vulnerable friends, family, and the community. 

Amber Kirk

Health Education Technician

Fort Berthold Diabetes Program