Wellness Wednesday

Winter is coming to an end which signals a great time to take advantage of the benefits a new season can bring to motivate  change. Habits of any kind, but especially healthy ones, always take a little more intention, a sprinkle more accountability, and some environmental factors to really stick.

Spring brings warmer temperatures, longer days, and the gentle reemergence of natural beauty. Whereas winter can feel like a season for hibernation, springtime fosters a return of energy and motivation. We’re also well past the chaos of the winter holidays. There is less temptation in the spring as well—we haven’t yet hit the summer season of barbecues, pool parties, and family vacations.

However, spring can affect mental health. One of the major reasons people may feel more depressed and anxious in the springtime is simply because of change. For some people, change feels like an exciting opportunity, while others may feel an intense instability in their lives.

Springtime is also associated with major life events, like graduations or weddings. These special occasions are often associated with big parties, social events, and family interactions, which may trigger intense feelings of anxiety. Memories of these events may also produce feelings of deep nostalgia or melancholy, potentially triggering depressive thoughts.

Other factors may be physiological. Many people experience spring allergies, where our immune systems are working twice as hard to feel twice as crumby for days on end. Our bodies and our minds might feel helplessly depleted during the height of hay fever. Hormones, specifically melatonin, might also contribute to mood changes in the springtime.

Here are some tips that can help:

Make walking part of your daily routine

With spring upon us, getting into the habit of reaching your daily step goal feels more manageable: it’s typically pretty temperate out, it can be easy to find buddies to join you, and the daylight hours are adequate.

Prioritize a consistent bedtime routine

We’ve moved past the change to daylight savings time and days are getting longer. It can be tempting to let your bedtime inch later and later, but prioritizing sleep is important for both your physical and mental health. Stick to a set bedtime and start to train yourself to be getting those 7+ hours of sleep each night.

Pick up a new hobby

Many of us don’t know how to engage in actual leisure time, which can be a protective factor against burnout, anxiety, depression, and so much more. Spring can be the ideal time to try out an outdoor activity like biking or hiking. If indoor activities are more your speed, reading, crafting, or puzzles are just a few options. Take a stroll through a craft store and see what catches your eye! Try out a few things. And remember: you don’t have to be good at whatever you choose, you just have to enjoy it!

Cook at home

A lot of people don’t really like cooking.  It can feel daunting and time-consuming. But this can be a time to practice the art of cooking. It also increases the likelihood that you are eating nutrient-dense foods (which is fantastic for your mental health), saving money (less financial stress is a big win), and picking up a new hobby. Farmer’s markets return and the produce section of the grocery store has more in-season fruits and vegetables. Start small: grab a cookbook or check out a new food blog.

Find a routine

Try to find at least one consistent activity during the week to look forward to. This could look like Monday evening walks with your dog, a self-care activity mid-week, or a Saturday lunch with friends.

The importance of maintaining good eye health can be overlooked. March is National Save Your Vision Month  which serves as a reminder to prioritize the health of our eyes and maintain a clear and bright outlook on life. This annual observance is dedicated to promoting the significance of regular eye check-ups, understanding the risks of digital eye strain, and adopting habits that ensure optimal eye health.

1. Stop Staring

A record number of people of all ages are spending many of the hours each day looking at a computer, tablet or phone.  Limit your digital eye strain by adopting the 20/20/20 rule developed by the American Optometric Association. Take a break from your screen every 20 minutes, focusing on something at least 20 feet away for 20 seconds.

2. Make-Over Your Make-Up

Eye make-up should be routinely replaced. Mascara and liquid liners should be used no more than 3 months, eye shadows and pencil liners no more than one year. Try and look for make-up that is free of metallic and harsh ingredients such as parabens and aluminum. Avoid water-proof eye make-up if you are a contact lens wearer. Use extreme caution when using eye-lash extensions, as they are not approved by the US Food and Drug Administration because of the ingredients in glue that can potentially harm your vision.

3. Quit the Spit

85% of Americans are not properly cleaning or storing their contact lenses. Be sure to only use a high-quality solution to cleanse your contact lenses, and not your saliva or tap water.

4. Eat the Rainbow

Key nutrients in leafy greens, berries, beets, citrus and even certain fish (high in Omega 3s) are important for healthy vision. A balanced diet of colorful fruits and veggies, eggs and fish is incredibly beneficial in maintaining all areas of your health.

5. Work it Out

Running or walking can reduce the risk of age-related cataracts, glaucoma and reduce your risk of age related macular degeneration (AMD). Since many eye diseases are related to high-blood pressure and diabetes, a well-rounded week with physical activities and a healthy diet can help alleviate progression of the diseases.

6. Drink Up

Staying hydrated is important for the health of your eye. Dehydration reduces the lubrication of your eye, which can make eye-strain and dry-eye even more uncomfortable. Dehydration can even cause blurred vision and headaches. Drink green tea as it has Vitamins A and C, lutein and zeaxanthin which are known as ” the eye vitamins”.

7. Ditch the Smokes

Smoking has been linked to notable increased risk for Glaucoma, Cataracts, AMD and diabetic retinopathy. Smokers are also twice as likely to develop Uveitis, an inflammation of the uvea that can lead to vision loss. Smoke also exacerbates dry-eye conditions.

8. Cover Up

When the days are longer and the sun is shining, don’t forget to protect your eyes with 100% UV blocking glasses. Donning a hat is also an extra layer of protection. Just like sunscreen protects your skin, these protect your eyes from light damaging rays. Remember to wear those glasses while driving in the sun!  Protective eye wear is key in reducing sports-related eye injuries. Even in your garage, protective goggles can reduce the risk of airborne particles from woodworking or other projects entering your eyes.

9. Get to your Eye Doctor

Annual exams go well beyond just having blurry vision. They can detect serious health concerns.

10. Don’t forget the Kids

Often parents don’t take their children in for a comprehensive eye exam because they are being substituted for school offered vision screenings. Vision screenings can alert parents to a possible issue but be sure to get your children in for a comprehensive eye exam with a ophthalmologist or optometrist.

Eating disorders such as anorexia, bulimia, and binge-eating disorder are serious, life-threatening conditions that affect people and their families every day.

Did you know that in the United States, approximately 30 million Americans will suffer from some type of eating disorder in their lifetime, which has the highest death rate of any mental illness? Yet, only one-third of individuals suffering do so in silence and choose to never receive treatment. Unfortunately, it can sometimes be challenging to receive an accurate diagnosis of an eating disorder. This is because the symptoms that occur do not always present themselves the same. These deadly diseases don’t discriminate, and therefore, sufferers could be of any age, gender, ethnicity, sexual orientation, socioeconomic status, and have any body type.

For more in-depth information, please check out this PowerPoint which lists 9 truths about eating disorders, along with warning signs, symptoms, health consequences and resources.

Eating Disorders 101 PowerPoint

Everyone knows the significance of the date, April 15.  Today we are going to offer up some tips on how to deescalate the stress of filing your income taxes. It is not a fun task to do, but a necessary one.

1. Gather all your documents. Here are a few common forms to look for:

• W-2 for employment earnings
• 1099-DIV for dividends
• 1099-INT for interest received
• 1099-NEC for non-employee compensation
• 1099-R for distributions from 401(k), IRA or pension plans
• Form 1098 for mortgage interest paid
• Form 5498 for IRA, SEP-IRA and SIMPLE contributions

Make a folder on your home computer as well, to keep digital tax forms, online receipts, year-end account statements and other relevant documents. For security's sake, you may want to encrypt and password protect tax-related documents on your computer. Store paper documents in a safe place for at least three years after you file your taxes, along with your completed tax returns.

2. Know your filing status. Not sure what your status is? It's based on your marital status on the last day of the year.

• Single: You are unmarried, divorced or legally separated.
• Head of household: You are single and pay more than half of your living expenses for yourself and a qualifying dependent.
• Married filing jointly: You are married or your spouse passed away during the year, and you are filing only one tax return.
• Married filing separately: You are married and don't wish to file jointly. In some cases, filing separately may save you money.
• Qualifying surviving spouse: Your spouse died within the past two years and you have one or more dependent children.

The IRS has an interactive tax assistant to help you figure out which filing status fits you and, if there's more than one option, which saves you the most money.

3. Do you have life changes?

home computer as 

4. Be aware of tax scams.

Scammers posing as the IRS may go after your personal information or demand payment; fraudsters posing as you may attempt to file taxes in your name.

• Report phishing scams to the IRS. If you receive a suspicious email or text pretending to be from the IRS, report it. The IRS does not make unscheduled phone calls or send unsolicited email or texts requesting personal identifying information or immediate payment.
• Watch out for tax identity theft. A scammer also may use your identity to file a fake tax return and collect a refund. Notify the IRS if you can't e-file your tax return because a return has already been filed under your Social Security or tax identification number.

5. Get help by phone or in person.  Here's how to start:

• Call the IRS at their toll-free IRS helpline.
• IRS Taxpayer Assistance Centers (TAS) are available nationwide to provide in-person service for 2025. Many offer extended hours.
• Get volunteer help with tax preparation. Volunteer Income Tax Assistance (VITA) provides free tax prep assistance for taxpayers who have lower incomes, disabilities or limited English-speaking skills. Tax Counseling for the Elderly (TCE) offers free tax advice for taxpayers ages 60 and older. Find a VITA or TCE site near you using the VITA Locator Tool.
• Access expert help with difficult cases. Contact the TAS if you have an unresolved issue with the IRS that involves financial hardship, systemic problems (such as lengthy delays) and issues related to fairness and equity.

6. File an Accurate Return.  Inaccuracies on your tax return are a potential trigger for an IRS audit. When you file your taxes, the IRS checks the information in it against W-2 forms from your employer; 1099s from clients, banks or investment companies; and its own record of payments you've made. If your tax return differs from what the IRS has on file, it may be flagged for a manual review, which could delay your refund.

To be extra safe, check your return for accuracy against the information the IRS has on file. You can get a free digital copy of your tax transcript by visiting the IRS's Get Your Tax Record site.

Here's the best advice we can give!

Start early and file on time. This makes the tax preparation process much less stressful. The sooner you can start, the better. Do everything you can to file on time so you can avoid penalties and interest. Your taxes don't get easier to do the longer you wait to do them. Good luck! 🤞

www.randomactsofkindness.org
 

The phrase "practice random kindness and senseless acts of beauty” was coined by Anne Herbert in 1982. It was a response to another phrase about random acts of violence and senseless acts of cruelty — and written with the aim of putting an end to violence. A random act of kindness is in most cases, a non-organized and spontaneous gesture of kindness towards someone who needs it.

It’s a celebration of all the ways we can become a positive influence in each other’s lives. Even one small act of kindness can mean a great deal to somebody. It is important for us to constantly be reminded to be kind to one another and to give others hope whenever we can.

• Give Compliments: Offer sincere compliments to friends, family, and even strangers to brighten their day.
• Pay It Forward: When you’re at a coffee shop or drive-thru, pay for the order of the person behind you.
• Send Thoughtful Messages: Send uplifting messages or notes to friends, reminding them of your appreciation and support.
• Help a Neighbor: Assist a neighbor with tasks like shoveling snow, mowing their lawn, or grocery shopping.
• Donate to Charity: Contribute to a charitable organization or cause that you’re passionate about.
• Visit the Elderly: Spend time with elderly individuals in nursing homes or assisted living facilities, offering companionship and a listening ear.
• Volunteer Your Time: Volunteer at local charities, shelters, or community events to make a positive impact.

Do you know the difference between a cardiac arrest and a heart attack?

Do you wear comfortable shoes? Do your feet ache after a day at work? Do you stand all day long without giving your feet a rest? It's estimated 75% of American adults have a complaint of a foot problem.

The causes of foot pain in the teaching profession are multifaceted. Prolonged periods of standing on hard surfaces without adequate foot support are a primary culprit. Inadequate footwear that fails to provide sufficient support or cushioning exacerbates these issues. Often, the combination of these factors, coupled with a lack of rest and recovery time for the feet, leads to chronic foot problems.

1. Flat Feet: This is a condition where the arches of the feet collapse, leading to pain and discomfort. This issue is particularly prevalent in those who spend long hours standing, as the continuous pressure flattens the foot's natural arch.
2. Plantar Fasciitis: This is a common ailment where the plantar fascia, a band of tissue running across the bottom of the foot, becomes inflamed. A person with plantar fasciitis often experience a stabbing pain in the heel, especially with the first steps in the morning or after long periods of standing.
3. Heel Spurs: These are growths of bone on the underside of the heel bone, often resulting from strain on foot muscles and ligaments. Educators are at risk due to the repetitive stress on their feet from standing and walking on hard surfaces.
4. Achilles Tendonitis: This condition is the inflammation of the Achilles tendon, the band of tissue connecting calf muscles at the back of the lower leg to your heel bone. Educators may develop this from overuse, particularly if they are active in sports or other physical activities outside of their teaching duties.
5. Varicose Veins: Standing for long periods of time can block blood flow, which can cause signs like tingling, swelling, and numbness. Not having enough blood flow to the lower limbs can make varicose veins worse, which can be painful and make you feel bad about your appearance.

Neglecting these foot issues can have serious long-term implications. Chronic pain can lead to a reliance on pain medication, reduced mobility, and even more severe foot deformities. In severe cases, untreated foot conditions might necessitate medical interventions, such as surgery.

TIPS FOR FOOT CARE

• Appropriate Footwear: Choose shoes that are comfortable, have good arch support, padding, and a low heel. Make sure that your shoes fit properly and are appropriate for the workplace’s dress code (see shoe buying guide below). Open back and sling-back shoes do not provide as much support as styles with a full heel. Slip-resistant shoes are essential, as students often track elements from outdoors into halls and classrooms. Take your time breaking in new shoes.  Trying to wear new shoes for a full day of teaching is likely to lead to pain and blisters. Instead, wear new shoes a bit at a time – for example, walking around the house or running quick errands – so that they loosen naturally.
• Rotation of Footwear: Shoes should be switched out every so often. This helps spread pressure more evenly across the feet and keeps certain areas from wearing out too quickly, which lowers the risk of getting foot problems.
• Comfortable Socks: To keep your feet dry and lower your risk of getting blisters or fungal infections, choose socks that wick away wetness and let air flow through them. When worn with shoes that fit well, comfortable socks generally make for a more comfortable foot environment.
• Incorporating Foot-Friendly Practices in the Classroom: Use techniques that are good for your feet during class time. Encourage students to do things that give teachers a chance to sit down every so often, which will help their feet. Incorporating short breaks and movements during the day is vital to prevent stiffness and discomfort associated with prolonged static positions.  Also, think about putting anti-fatigue mats in places where teachers stand for long periods of time.
• Proactive Foot Care Routine and Professional Check-ups: Make a routine for proactive foot care that includes cleaning, inspecting, massaging, and maintaining your toenails every day. This routine not only helps keep your feet clean, but it also helps you find and treat possible foot problems early on. Check your feet often for any signs of pain, such as blisters, calluses, or changes that don’t seem right.  See a podiatrist for regular check-ups.  
• Posture and Balanced Stance: Stand tall with shoulders relaxed and aligned with the ears to maintain a straight line from head to toe.  Adopting a stance with feet shoulder-width apart helps distribute body weight evenly, preventing excessive pressure on specific areas of the feet. Avoid locking your knees and consciously shift your weight from one foot to the other, promoting better circulation and minimizing fatigue.
• Stretching Exercises: Regular stretching of the calf muscles, Achilles tendon, and arches helps maintain flexibility, reduces muscle tension, and enhances overall foot health.
• Supportive Classroom Furniture: Standing desks and adjustable chairs can make a space that encourages good posture and eases stress on the back, legs, and feet.

SHOE SHOPPING GUIDE

• Shop late in the day. Because your feet tend to expand by the end of the day, it's best to try on new shoes when your feet are at their largest.
• Choose socks first. The thickness of your socks affects how your shoes fit, so find some you like and take them to the shoe store. Avoid 100% cotton socks, which stay damp if they get wet, setting you up for a blister. Synthetic or cotton-synthetic blends will wick away moisture.
• Give it a bend. Grab the toe and heel of a shoe and pull them toward each other. The shoe should bend easily at the ball of the foot. If it doesn't, look for another style that does. The flexibility offers a greater range of motion and an easier push-off.
• Look for a low heel. Stay away from shoes with big bulky heels, which can hinder the natural rolling foot motion of walking and may make you more prone to tripping.
• Take a test walk. Take a few laps around the store. Try on different brands, with one on each foot for a side-by-side comparison. You should not notice any rubbing, discomfort, or sore spots.

Winter Mental Wellness Tips

• Start each day with a gentle morning routine
• Have some daily quiet time (limit social media scrolling)
• Keep a winter gratitude journal

For Your Physical Needs in Winter

• Keep a consistent sleep schedule
• Drink water throughout the day
• Moisturize from head to toes with a rich body lotion
• Wear soft, warm, comfortable winter clothing

Winter Nutrition Tips

• Incorporate seasonal fruits and vegetables into your meals (like root vegetables, winter squash, and dark leafy greens)
• Enjoy soups, stews and roasted veggies
• Enjoy comfort treats like healthy banana bread or hot chocolate
• Drink a variety of herbal teas for their health benefits and cozy warmth

Your Home Environment in Winter

• Let in as much winter sun and natural light during the day
• Create a comfy corner with extra soft blankets and pillows for reading and watching your favorite TV shows
• Use a humidifier to combat dry indoor air
• Create a calming ambiance with soft lighting and inviting scented candles or essential oils

Here is a list of other ideas that are appropriate for this season and can help you beat those winter blues.

1. Create a vision board for your goals and dreams
2. Use a meditation app  to relax and meditate to winter sounds
3. Reach out to a friend or loved one
4. Start an indoor herb garden
5. Learn a new hobby like cross-stitching or knitting
6. Have fun with crossword and/or jigsaw puzzles or adult coloring books
7. Create a winter playlist with your favorite songs
8. Enjoy a themed movie marathon or a foreign film
9. Practice indoor photography
10. Clean and rearrange your vanity or makeup collection for a fresh start
11. Do a digital detox and put social media aside for a day
12. Do a home workout or a gentle yoga flow
13. Take a long, hot, luxurious bubble bath with essential oils
14. Apply a hydrating face and/or foot mask
15. Do a winter facial skincare routine
16. Give yourself a dedicated hand and foot massage
17. Practice breathing exercises
18. Buy yourself some flowers
19. Plan a winter road trip to a scenic spot
20. Go on a winter adventure hike or a walk in a nearby park
21. Try ice skating, cross-country skiing or snowshoeing
22. Visit local winter festivals or indoor farmers' markets
23. Go stargazing or watch the northern lights on a clear winter night
24. Go on a winter run
25. Go sledding, tobogganing or tubing at a local hill
26. Try winter birdwatching
27. Go on a winter photography walk
28. Write winter-inspired poetry
29. Sign up for an online course
30. Try watercolor art or calligraphy
31. Practice a foreign language through films and online magazines
32. Add winter décor touches to your home or make a winter wreath
33. Learn how to play a musical instrument
34. Make DIY winter-scented candles or soaps
35. Visit a local museum, an art gallery or the library
36. Attend a winter concert or live music event
37. Visit an historical site
38. Plan and create a fancy dinner or go to a fancy restaurant

Many of us are providing caregiver services to family and friends. This can be a daunting task. We want to make you aware of a new publication that can provide valuable information to caregivers and their families.  Connect Senior Resource Guide is a booklet, courtesy of Ageways, a nonprofit organization that serves as the Area Agency on Aging for a six-county region that includes Livingston, Macomb, Monroe, Oakland, St. Clair and Washtenaw counties.

Although the resource guide does not include Wayne County, the guide has useful articles and guides for

• caregiving from a distance
• figuring out how to get around if you’re no longer driving,
• making your home injury-proof,
• finding the right in-home aide

For Wayne County families, caregivers can find the phone numbers of resources available at The Senior Alliance. The phone number for Wayne County's Area of Aging Agency is 734-722-2830.

To download a copy of Connect Senior Resource Guide: Connect Senior Resource Guide.

If you are a caregiver, here are some tips:

Practice the following to reduce your stress:

A bit of mathematical trivia to kick off 2025: a short video explains Mathematical Patterns for the Year 2025

Have you made a New Year's Resolution? Are you looking for a "fresh start"?  Do you have goals you would like to achieve? Here are a few tips to help you build momentum and ensure this is your best year ever!  We have also included ideas from ​Share My Lesson ​to assist: SML New Year Resolutions​.​

​1.  Set reasonable and specific goals. The surest way to fall short of your goal is to make your goal unattainable. When establishing your goals, be selective. It’s better to move one thing forward a mile than ten things forward an inch.

2.  Create a plan. Once you’ve set your goal(s), work backwards so that you know exactly what you need to do to get where you want to go.

3.   List new skills you’ll need.  Take note of what you’ll need to learn this year and develop a strategy for mastering these skills.

4. Be sure your goals are measurable. What gets measured gets done. Keep track of your success and reward yourself along the way.

5.   Talk about your goals. Tell friends, family members, and trusted colleagues about your plans so that they can support you.

6.   Make course corrections if necessary. If you find yourself heading in the wrong direction, don’t hesitate to course correct. Goals are not carved in stone. It’s okay to adjust your goals as you go.

7.   If things aren’t going according to plan, ask for help. There’s no shame in admitting that you need assistance.

8.   Avoid repeating past failures. Doing things, the same way, when you didn’t get the results, you are seeking won’t change the outcome. Instead, take a different approach.

9.   Schedule time for yourself. Place time on your calendar where you can get away and be free from distraction.

10. Balance work and play. In most cases, our jobs and work take priority over many other things in our life. Work isn’t going anywhere. The greatest wealth you can build is discretionary time. Think about this and then say yes to doing something you love!