Wellness Wednesday

What says summer better than the taste of fresh fruits and vegetables, especially those grown in our own backyard. Add color to your meals during National Fresh Fruit and Vegetable Month in June. As the peak season for many early garden crops find their way into our homes, it's an excellent time to shop local at a farmers market. There's one near you at Find a Farmers Market in Michigan.

Use these tips to increase your fruit and vegetable consumption:

• Make a point of buying more fruits and vegetables.
• Purchase convenience sizes, if this will help you eat more fruits and vegetables.
• If you are budget conscious, package fruit or vegetables in snack size servings, such as a handful of cut up carrots or baby carrots, washed snap peas, or cubed watermelon and store in an airtight container or bag.
• Make a tray or plate of fresh fruit and/or vegetables and leave in the refrigerator, so you have a healthy snack available while fixing a meal, sitting in front of the television or just wanting to munch on something.
• If you don’t enjoy all types of fruits and vegetables, experiment to find the ones you enjoy most and incorporate them into your diet.
• Include fruit in dishes such as yogurt, salads, cereal, ice cream and other desserts.
• Incorporate vegetables in dishes such as soups, stews, pies, wraps and sandwiches.

Here is a list of the topics, arranged alphabetically, we have covered from October 2023 through December 2024.   Document: Wellness Wednesdays.

As we get ready to embrace the warm days of summer, we do want to remind you to protect your skin from bug bites. Mosquitoes, ticks and fleas can spread diseases such as malaria, yellow fever, Zika, dengue, chikungunya, and Lyme. While some cases are mild, these diseases can be severe and have lasting consequences. Some diseases caused by bug bites can be prevented with vaccines or medication, like yellow fever and malaria; however, many cannot, such as Zika and Lyme.

Here is a 3 minute video that offers Tips to Prevent and Treat Bug Bites.

Your destination and activities may determine what

PTSD is a mental health problem which can only develop after you go through or see a life-threatening event. It's normal to have stress reactions to these types of events, and most people start to feel better after a few weeks.  It's normal to have upsetting memories, feel on edge, or have trouble sleeping after a traumatic event. At first, it may be hard to do daily activities you are used to doing. Going to work or school, even spending time with people you care about, can feel difficult right after a trauma. But most people start to feel better after a few weeks. For some people, PTSD symptoms may start later, or they may come and go over time.

Symptoms include:

• Sleep issues
• Irritability
• Anger
• Recurrent dreams about the trauma
• Intense reactions to reminders of the trauma
• Relationship disturbances
• Isolation

If you suspect PTSD, seek help. Talk to a doctor or mental health care provider such as a psychiatrist, psychologist, counselor or social worker.

"Getting better" means different things for different people. There are treatment options for PTSD. For many people, these treatments can get rid of symptoms altogether. Others find they have fewer symptoms or feel that their symptoms are less intense. Your symptoms don't have to interfere with your everyday activities and relationships.

We've all had them....those nights where you just cannot fall asleep. Nearly everyone is familiar with that inescapable feeling of being awake in the middle of the night, with everything quiet – except for your brain. We are offering up tips that may help you. Let's begin with this 3 minute video: 5 Ideas To Help in Falling Asleep.

Here are some other ways you could consider to help you catch those ZZZZZZs.
 

6. Controlled Breathing

1. Place one hand on your stomach and the other on your chest.
2. Inhale slowly, directing your breath deep into your belly. The hand on your stomach should gradually rise, while the one on your chest should have little to no movement.
3. Exhale gently, allowing the hand on your stomach to gradually fall.

7. Body Scan Meditation

1. Lie in bed face up with your hands at your side.
2. Spend a few moments practicing controlled breathing.
3. Direct your attention to sensations in your feet without labeling them as good or bad.
4. Breathe deeply and imaging the breath traveling all the way to your feet. As you exhale, direct your attention to your ankles and calves.
5. Move your attention progressively upward until you reach the head.
6. Take some deep breaths.

8. Progressive Muscle Relaxation

1. Sit or lie in a comfortable position and become aware of your breath.
2. As you slowly breathe in, clench your fists, noticing sensations that accompany tightening your muscles.
3. Gently exhale, relaxing your hands. Notice tension draining out of your muscles.
4. Repeat this process, tensing as you inhale and releasing as you exhale, for muscle groups throughout your body.

9. Military Method

1. Relax your face, moving from your forehead to your jaw.
2. Release any tension in your shoulders and arms, allowing them to rest at your sides.
3. Take a slow, deep breath and then gradually exhale.
4. Relax your legs, beginning with the hips and thighs and working your way to the tips of your toes.
5. With your eyes closed, imagine a peaceful scene. If you get distracted, repeat a simple phrase in your mind, like “be still.”

10. 4-7-8 Breathing

1. Close your eyes and place the tip of your tongue on the roof of your mouth, just behind your teeth. Keep your tongue in this position for the whole exercise.
2. Close your mouth and breathe in through your nose as you count to 4 in your mind.
3. Hold your breath, and count to 7.
4. Open your mouth and exhale as you count to 8. Allow the breath to make a whooshing sound as it leaves your body.
5. Repeat steps 2-4 three more times, making sure that your breathing pattern follows the 4-7-8 ratio.

WHEREAS, more than 33 million Americans have food allergies, and 5.6 million are children under the age of 18; and,

WHEREAS, research shows that the prevalence of food allergies is increasing among children and adults; and,

WHEREAS, nine foods cause the majority of all food allergy reactions in the United States: fish, shellfish, milk, eggs, tree nuts, peanuts, soy, wheat, and sesame; symptoms of a food allergy reaction can range from mild to severe, including anaphylaxis; and,

WHEREAS, anaphylaxis is a serious, rapid onset allergic reaction that may cause death; and,

WHEREAS, each year, an estimated 200,000 Americans require emergency room treatment for symptoms of a serious allergic reaction. Reactions often occur when a person ingests food they thought was safe; and,

WHEREAS, emergency medical procedures for severe allergic reactions to food increased by 380 percent between 2007 to 2016; and,

WHEREAS, food allergies are expensive, costing the American economy more than $25 billion each year; and,

WHEREAS, Food Allergy Research & Education (FARE) is a nonprofit organization dedicated to improving the quality of life and health of individuals with food allergies, and providing them hope through the promise of new treatments;

NOW, THEREFORE, I, Gretchen Whitmer, governor of Michigan, do hereby proclaim May 11 – 17, 2025, as Food Allergy Awareness Week in Michigan.

Check out the FARE website for more information: foodallergy.org.

If you are allergic to a particular food, you may experience any of the following symptoms:

• Itchy mouth
• Swelling of the lips, tongue, and throat
• Vomiting, diarrhea, abdominal cramps and pain
• Hives (welts), itchy rashes
• Persistent eczema
• Tightening of the throat, trouble breathing, wheezing, coughing
• Sneezing, hoarseness, nasal congestion
• Drop in blood pressure, fainting, weak pulse
• A severe allergic reaction known as anaphylaxis which can occur within seconds or minutes of exposure to something you're allergic to. Anaphylaxis causes the immune system to release a flood of chemicals that can cause you to go into shock — blood pressure drops suddenly and the airways narrow, blocking breathing. Signs and symptoms include a rapid, weak pulse; a skin rash; and nausea and vomiting. Anaphylaxis requires an injection of epinephrine and a follow-up trip to an emergency room. If you don't have epinephrine, you need to go to an emergency room immediately. If anaphylaxis isn't treated right away, it can be fatal.

Now that winter has given way to spring, it's time to take a look at how the snow and heavy rains, along with strong winds could pose risks to both the inside and outside of your home. It's time to take proactive steps to safeguard your property, minimize risks from inclement weather and prevent costly damage.
 

1. Inspect and Maintain Your Roof

Your roof is your home’s first line of defense against the elements. Now that winter has transitioned to spring, look for:

• Loose or missing shingles
• Damaged or corroded flashing
• Ice dam residue or water stains

Rapid temperature changes, snow accumulation, and ice can weaken roofing materials. Prompt repairs can prevent water infiltration and further structural damage.

2. Clean and Check Gutters and Downspouts

Gutters and downspouts direct water safely away from your home’s foundation. Ensure they are free of:

• Leaves, twigs, and other debris
• Blockages that cause overflow

Make sure downspouts extend at least three feet from your foundation to prevent water from pooling and seeping into your basement or crawl space.

3. Assess Your Home’s Foundation and Siding

Spring’s heavy rains and strong winds can expose any existing vulnerabilities in your home's exterior. Check for:

• Cracked or loose siding
• Gaps or holes around windows and doors
• Worn or damaged weather stripping

Be alert for signs of water seepage now that the ground has thawed. If you have a sump pump, test it.

4. Trim Trees and Secure Outdoor Items

Spring storms can bring high winds capable of turning branches and unsecured items into hazards. Be proactive by:

• Trimming overhanging or dead branches
• Securing patio furniture, grills, and lawn decorations

Prevent potential damage to your roof, siding, or windows from airborne debris.

5. Grade Your Lot for Proper Drainage

Proper grading prevents water from accumulating near your foundation. Make sure your yard slopes away from the home, which helps:

• Prevent water damage and erosion
• Protect against foundation cracks and shifting
• Keep the soil around the foundation stable

A well-graded lot ensures rainwater flows away efficiently, reducing long-term risks to your home’s structure.

6. Prepare for Emergencies

Even with thorough preparation, severe weather can still lead to unexpected damage. It’s essential to have an emergency plan in place. Be sure to:

• Stock flashlights, batteries, a battery-operated radio, and a first-aid kit
• Keep a supply of bottled water and non-perishable food
• Ensure your backup generator is functional and fueled
• Charge phones and power banks before a storm

Take time to review your homeowner’s insurance policy to confirm that you have adequate coverage for wind, hail, and water damage. Understanding your policy can help you respond quickly and confidently if damage occurs.

It's time to look at your mouth!

We need to take proactive steps in maintaining oral health and seeking regular dental check-ups. Oral health is an essential component of overall health and can significantly impact a person’s quality of life. Poor oral health can lead to various problems, including tooth decay, gum disease, and bad breath. Additionally, research has shown that there is a strong link between oral health and systemic diseases such as diabetes, heart disease, and stroke.

By taking care of your oral health, you are not only preserving your smile but also protecting your overall health. Preventive care is the foundation of good oral health. This includes brushing your teeth twice a day, flossing daily, and visiting your dentist regularly for check-ups and cleanings. These simple steps can help prevent tooth decay, gum disease, and other oral health problems.

Today we are going to provide you with resources that addresses issues you or your loved ones can face: domestic violence, human trafficking, sexual assault, being a victim of crime, and stress. Know that a person is not alone; help is available for those who reach out.

Domestic Violence Resources PDF

Human Trafficking and Sexual Assault PDF

Additional Resources in Metro Detroit PDF

For each resource listed, there is a a phone number and a website, as well as a brief description of what each resource is providing.

We also want to provide you with a State of Michigan Health and Human Services listing of victim services, including domestic violence, sexual assault, child abuse, legal assistance, and culturally-specific services: Help for Victims Database.

Celebrated on the last Friday of April in Michigan, Arbor Day is a nationwide tradition that encourages people to plant trees. Humans have relied on trees for their very survival so you could say they are woven into the very fabric of who we are. We find nourishment in their nutrient-rich fruits, shelter in their limbs, healing in their medicinal compounds, protection as they absorb harmful pollutants, and wonder in their presence.

# 1 Trees clean the air so we can breathe more easily.

In the contiguous United States, urban trees remove an estimated 711,000 metric tons of air pollution every