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Monday 8am - 7pm Tuesday 8am - 7pm Wednesday 8am - 7pm Thursday 8am - 7pm Friday 8am - 7pm Saturday 8am - 7pm Sunday 8am - 7pm

Health First Urgent Care, 37 Columbia Point Drive, Richland, WA (2026)

01/14/2026

NEW YEAR, NEW YOU

Thinking about making some New Year’s Resolutions to be healthier? Read on for some tips to make those New Year's Resolutions last the whole year long.

SMART GOALS
So many of us set goals related to being healthier – but using SMART goals means we are more likely to follow through and achieve those goals. What are SMART goals? SMART is an acronym:

S – Specific

Clearly define what needs to be achieved, who is involved, where it will happen, and why it's important.

o Vague: "Get more fit."

o Specific: "Join a gym and work out 3 times a week to improve cardiovascular health".

M – Measurable

Include criteria to track progress and determine success (e.g., numbers, percentages).

o Not Measurable: "Read more books."

o Measurable: "Read one non-fiction book per month".

A – Achievable

Ensure the goal is realistic and within reach, considering available resources and constraints.

o Unachievable: "Become a millionaire by next month."

o Achievable: "Save $100 a month towards a down payment on a car".

R – Relevant

Confirm the goal aligns with broader objectives, values, and long-term aspirations.

o Irrelevant: “Signing up for a pottery class when your goal is to save money.”

o Relevant: “Signing up for a pottery class when your goal is to learn a new skill.”

T - Time

Set a specific deadline or timeframe for completion to create urgency and focus.

o Not Time-bound: "Learn to code someday."

o Time-bound: "Complete an online Python course by the end of this quarter"

MICRO HABITS
In addition to SMART goals, you can also start the new year with healthy micro habits. Micro habits are tiny, easy-to-do actions that form the building blocks for larger goals.

For example, if your larger goal is “get my whole house organized”, a micro habit you can start right away is committing to setting a timer for two minutes and tidying one small area, like a single drawer or a small section of a countertop.

Some ideas for micro habits you can incorporate into your daily routine to improve your health are:

· Drink one glass of water in the morning to help you stay hydrated

· Park farther away from the store entrance to get a few extra steps in the parking lot

· Take the stairs instead of the elevator when possible

· Pause and take a few deep breaths if you feel yourself getting overwhelmed or upset

· Go to the bathroom without your phone in hand – take a small screen break

· Do one pushup, squat, or jumping jack to get your body moving

· Add one additional vegetable or fruit to a meal

· Stretch for one minute before getting into bed at the end of the day

· Do a balance exercise, like standing on one foot, while brushing your teeth or talking on the phone

· Express appreciation to your family member,

friend, or coworker for something they did well

SMART goals and micro habits are two methods to ensure that your New Year’s Resolutions last – from January all the way through next year. Health First Urgent Care wishes everyone a happy, healthy start to the New Year!

12/03/2025

‘TIS THE SEASON

Colder temperatures mean more time indoors – here’s some reminders to help you stay healthy this holiday season!

WASH YOUR HANDS

· Use soap and running water – lather and scrub the backs of hands, between fingers, and under nails for at least 20 seconds. Rinse well and dry with a clean towel.

· Handwashing is one of the most effective ways to prevent illnesses from spreading.

GET YOUR FLU SHOT · Influenza (flu) is more than a cold, or even a “bad cold.” It can result in serious health complications like pneumonia, bacterial infections, hospitalization, or death.

· Flu activity peaks between December and February and can last as late as May. · If you didn’t yet get a flu vaccination, it’s not too late! The CDC recommends that everyone age 6 months and older get vaccinated now if they have not already been vaccinated this season.

SAFETY

· It’s easy to get distracted during the holidays – make sure you’re planning ahead to give yourself enough travel time to get to your destination safely during adverse winter weather conditions. Keep your eyes on the road, not on your phone.

· If you’re consuming alcohol, choose not to drink and drive and help others to do the same. Always wear your seat belt and ensure children are in an appropriate car seat.

· Be aware of small pieces and items in holiday decorations, gifts, and toys that may pose a choking hazard for young children and pets.

11/03/2025

Come get your flu shot at Health First Urgent Care!

Open Mon – Fri 8 am to 8 pm

Open Sat – Sun 8 am to 7 pm

Flu vaccines available for ages 3 years and up. Convenient locations in Pasco and Richland. Walk-in or make an appointment today!

11/03/2025

DIABETES AWARENESS

November is National Diabetes month – according to the American Diabetes Association, over 38 million Americans have diabetes and nearly 98 million have prediabetes. In the last 20 years, the number of Americans with diagnosed diabetes has more than doubled.

UNDERSTANDING DIABETES

What are the different types of diabetes?

· Type 1

o Type 1 diabetes is an autoimmune disease. Most of the time, type 1 diabetes is diagnosed in young people, but it can develop in anyone at any age. Scientists and researchers today aren’t sure how to prevent type 1 diabetes or what triggers it.

· Type 2

o In type 2 diabetes, your body does not use insulin properly. Over time, your pancreas can’t make enough insulin to keep your blood glucose at normal levels. Type 2 diabetes develops most often in middle-aged and older adults but is increasing in young people.

· Prediabetes

o There are no clear symptoms of prediabetes so you may have it and not know it. But before people develop type 2 diabetes, they almost always have prediabetes—where blood glucose levels are higher than normal but not yet high enough to be diagnosed as diabetes.

· Gestational Diabetes

o Gestational Diabetes Mellitus (GDM) is diabetes diagnosed during pregnancy. In the United States, GDM occurs in 5-10% of all pregnancies, with rates continuing to rise.

WHAT TO LOOK FOR

If you or your loved one is experiencing the following symptoms, reach out to your healthcare provider – early detection and treatment can help decrease complications.

· Urinating often

· Feeling very thirsty

· Feeling very hungry—even though you are eating

· Extreme fatigue

· Blurry vision

· Cuts/bruises that are slow to heal

· Weight loss—even though you are eating more (type 1)

· Tingling, pain, or numbness in the hands/feet (type 2)

DIABETES PREVENTION AND MANAGEMENT

· Fitness

o If you have never been active or haven't been active for a while, start slowly. If you feel unsure about your health, talk to your health care team about which activities are safest for you.

o Light walking is a great place to start – and a great habit to incorporate into your life. Walk with a loved one, with your dog, or just by yourself while listening to an audio book.

o Don’t discount your everyday activities. You may be more active than you think. Housekeeping or mowing the lawn counts as activity. Being active is more than just planned exercise – every little bit of movement helps!

· Nutrition

o To better manage your blood glucose (blood sugar), eat at regular times and give your body two to three hours between meals to allow your blood glucose to lower to a desirable level before you eat your next meal.

o The Diabetes Plate can help you manage your blood glucose (blood sugar) by creating a meal with a healthy balance of vegetables, protein, and carbs.

§ Fill half your plate with non-starchy vegetables, such as broccoli, carrots, lettuce, tomatoes, or peppers.

§ Fill one quarter of your plate with lean protein, such as turkey, eggs, fish, beans, cottage cheese, tofu, or hummus.

§ Fill another quarter of your plate with quality carbohydrate foods, like whole grains, dairy products, or fruit.

For more tools, recipe ideas, and information about diabetes, visit the American Diabetes Association website.

09/30/2025

DO YOU KNOW YOUR APPLES?
Autumn is officially here, and that means it’s apple picking season! Here in Washington, wehave local access to over 30 varieties of the best apples – they say an apple a day keeps thedoctor away, but how? To get the most out of apples, leave the skin on! The skin containshalf of the fruit’s fiber and most of its polyphenols.

FIBER• One medium apple has 4.8 grams of fiber, according to the USDA.• Apples contain pectin, a type of fiber that acts as a prebiotic in your gutmicrobiome.• Since dietary fiber cannot be digested, pectin reaches your colon intact, promotingthe growth of good bacteria. It especially improves the ratio of Bacteroidetes toFirmicutes, the two main types of bacteria in your gut.

POLYPHENOLS• Apples are rich in polyphenols, which are a category of compounds naturally foundin plant foods, such as fruits, vegetables, spices, tea, dark chocolate, and wine.• Polyphenols can act as antioxidants, meaning they can neutralize harmful freeradicals that would otherwise damage your cells and increase your risk ofconditions like cancer, diabetes, and heart disease.• Apple skin contains the antioxidant quercetin, which can help boost your immunesystem and reduce inflammation.

09/10/2025

BACK TO SCHOOL
For many, September means going back to school! In today’s busy world, an often-overlooked aspect of school preparation is getting enough sleep. The American Academy of Pediatrics (AAP) and the American Academy of Sleep Medicine (AASM) jointly issued new recommendations for sleep times. “Regularly sleeping fewer than the number of recommended hours is associated with attention, behavior, and learning problems,” according to the statement. Most adults need 7-9 hours of sleep per night to promote optimum health, but children need more depending on their age.
HEALTHY AGING MONTH
September is also Healthy Aging Month – for adults 45 and older, you may not be going back to school, but it’s never too late to get started on something new! Healthy Aging Month focuses on making small, positive changes that can add up over time:
· Move more, sit less – carrying groceries or purposely parking further away can add up to more movement throughout the day. Staying active can help you improve balance and stamina, reduce the risk of falling, and improve brain health.
· Don’t forget the dentist – oral health is linked to overall health, so schedule that dental appointment! According to the American Dental Association (ADA), 77% of adults said they planned to visit the dentist within the next year, but only 37% of adults actually went to the dentist within the last year.
· Use your brain – reading books, making crafts, solving puzzles, playing games, and engaging in social activities may help reduce the risk of Alzheimer’s disease and age-related cognitive decline. Stop by your local library to find resources and community events.

Health First Urgent Care wishes everyone a safe and healthy start to the school year!

08/13/2025

Summer Health Hazards

Warm, summer months bring lots of fantastic time outside – unfortunately, they also bring an abundance of creepy crawlies and the potential for poisonous plant interactions. Here’s some tips to stay healthy as you head outside this summer!

POISONOUS PLANTS

Poison ivy, poison oak, and poison sumac are common poisonous plants. They all produce an oil called urushiol, which causes an itchy rash in up to 90% of people. Only 50 micrograms of urushiol – an amount smaller than a grain of salt – is enough to cause a reaction! Plant identification and avoidance is the best way to prevent an itchy rash.

BUG OFF!

There are many different types of insects: their bites or stings can cause different reactions ranging from mild discomfort to severe, life-threatening allergic reactions, known as anaphylaxis. Knowing what stung or bit you can help you identify what treatment you may need.

Mild reactions to insect bites and stings can be treated by removing the stinger, washing the area with soap and water, and applying ice. You should be concerned about a bug bite and seek medical attention if you experience any signs of infection, severe allergic reaction, or symptoms of an insect-borne illness. Wearing insect repellent and protective clothing can help protect you from pesky bug bites!

OTHER WILDLIFE

Humans aren’t the only ones who enjoy warm weather! Animal wildlife is more active in the summer; never approach a wild animal and be mindful while driving, especially near deer and elk crossings. Most animals do their best to avoid humans, but unsecured food or garbage can tempt bears, coyotes, or raccoons into human areas to get a snack.

Snakes are an important part of our local ecosystem and are usually harmless to humans. The Western Rattlesnake is the only venomous snake found in Washington State, easily identified by their triangular heads, facial pits, and rattles on their tails. If you encounter a rattlesnake, slowly back away and give it space: they will not bite unless threatened. If you are bitten, seek immediate medical attention.

Health First Urgent Care wishes everyone safe adventures while exploring the great

07/07/2025

Summertime brings so many opportunities for a variety of outdoor activities – here’s some essential tips to stay healthy this summer as you head outside.
• Sun protection
o Skin cancer is the most common form of cancer! The good news is that prevention is as easy as wearing sunscreen, a wide-brimmed hat, and protective clothing. Reapply sunscreen every two hours – set a reminder on your phone to reapply!
o Don’t forget to wear sunglasses and look for those that offer both UVA and UVB protection in the lenses.
• Wear the proper equipment
o Always wear a helmet when riding a bicycle, skateboard, scooter, or ATVs.
o Summer is a great time for flip-flops and sandals, but you might need to change to more durable or protective footwear for certain activities.
• Water safety
o Always supervise children around water, even shallow water or wading pools.
o Make sure boating activities include proper flotation devices, like U.S. Coast Guard approved life jackets in case of an emergency.
• Health on the road
o On long road trips, aim to stop and stretch or take a brisk walk every two hours if possible.
o Pack some healthy snacks for traveling such as nuts, granola bars, or dried fruit. Stock your car with a basic first aid kit, flashlight, and bottled water in case of emergencies.
• Food Safety
o It doesn’t take long for bacteria to grow on food left in the hot sun – remember to promptly refrigerate any leftovers within 1-2 hours of serving.
o Always remember to wash your hands before preparing food and use separate cutting boards and utensils for raw meat to avoid contamination.

Health First Urgent Care wishes everyone a safe, fun, and active summer!

06/05/2025

Try something new this summer!
Summertime brings an abundance of fresh fruit and vegetables, why not try incorporating a new, healthy snack into your summer routine? Fruits and vegetables are full of vitamins, minerals, and antioxidants to help support your health and well-being. Read on for some easy, simple ideas you can try!
HYDRATING
We all know it’s important to stay hydrated, especially when the temperature rises! If you’re tired of plain water, try adding some fresh or frozen slices of lemon, lime, berries, or melons to your water for something different. You can also try adding cucumber and mint as a refreshing option.
GRILLING
Of course, hot dogs and hamburgers are summer staples, but many vegetables are delicious on the grill as well! Try grilling corn on the cob, eggplant, zucchini, squash, asparagus, or peppers. Peaches and pineapples are also tasty when grilled and are a great addition to any summer barbecue.
FREEZING
Nothing beats a cool treat on a hot summer day! Throw your favorite fruits and veggies in the blender, then freeze to make homemade smoothie popsicles. You can try adding Greek yogurt or chia seeds for some extra protein or fiber!
Health First Urgent Care wishes you a safe and healthy start to your summer adventures!

05/29/2025

Here for when you need us!!

03/17/2025

Back-to-School Vaccinations!
Benton Franklin Health Department is offering back-to-school vaccines at the times and locations listed in the flyer below. Check the flyer for details and make sure your child is healthy and safe for the school year.
✅ Stay on track with school requirements
✅ Protect your child and the community
✅ Quick and easy process!

02/11/2025

Its that time of the year... Bundle up to stay warm.

Health First Urgent Care

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Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	8am - 7pm
Saturday	8am - 7pm
Sunday	8am - 7pm