Wellness Wednesday

Let's look at safety tips for cycling.

1. Wear a Helmet

Research shows that wearing a helmet can reduce the risk of a serious injury by 70 percent. Head injuries are the leading cause of fatal bike accidents. Unfortunately, 97 percent of victims do not wear helmets. Simply wearing a helmet can prevent many unintentional bike deaths.

2. Check Your Equipment Before You Ride

Bicycle equipment malfunctions contribute to a significant number of crashes. You can reduce the risk of an equipment-related accident by checking your bike, helmet, and gear before you hit the road.

Make sure your tires are properly inflated. Check your reflectors and lights to make sure that they’re working. Inspect your chains and gears for any defects, fractures, or issues. These simple steps can prevent an accident that could change your life.

3. Wear Reflective Materials

A leading cause of bike accidents is limited visibility. If a driver cannot see you, an accident is more likely to occur. This is particularly true at intersections when your paths are likely to cross. While installing reflectors on your bike can help, it’s also important to wear bright and/or reflective clothing. Increasing your visibility will reduce the risk of a bike accident.

4. Keep Your Hands on the Bike

You may have a great sense of balance but think twice before riding hands-free, particularly when you’re sharing the road with other vehicles. If your hands aren’t on the bike, it will take you much longer to react to unexpected circumstances, such as a pedestrian in your path or debris in the road. As a result, you’re more likely to either fall off of your bike or cause an accident because you cannot brake in time.

5. Know Your Signals and Use Them

It’s important to make sure that you’re fully familiar with bike hand signals. You need to be able to communicate with nearby drivers and other cyclists. A driver cannot anticipate what you’re going to do unless you provide fair warning. Make sure that your hand signals are obvious and clear to others.  For a detailed description of hand signals, refer to Basic Bike Hand Signals.

6. Limit Your Distractions

It can be  dangerous to ride a bike while distracted. In fact, since you’re already more vulnerable to serious injury and death, distracted cycling can be even riskier. Take full advantage of your bike ride by stashing electronics in your bag or pocket. If you need to drink, opt for a water bottle that’s easy to operate with one hand. Keeping your eyes on the road and tuning into your surroundings will help to keep you safe.

7. Ride As If You’re In a Car

You may be able to reduce the likelihood of an accident if you act like you’re driving a car. Studies show that drivers become used to the patterns and behaviors of vehicles on the road. Cars don’t weave in and out of traffic, ignore traffic signals, or cut across multiple lanes at once. When you ride a bike, it’s easier to do these things. However, you’re more likely to catch a driver by surprise or limit your visibility when you do. Keep yourself safe by riding predictably and mimicking the behaviors of larger vehicles whenever appropriate.

8. Ride With the Flow of Traffic

Always ride your bike with the flow of traffic (travel in the same direction as other vehicles on the road). Accidents are much more likely to happen when you go against the grain. If an accident does happen when you’re riding against the flow of traffic, you’re more likely to be at fault for the crash.

9. Stay Off of the Sidewalks

Sidewalks may seem like a safe alternative when you’re riding alongside larger vehicles. Sidewalks belong to pedestrians. You’re more likely to crash into a pedestrian or lose control when the sidewalks are crowded. Sidewalk pavement is more likely to be uneven than asphalt on the road. You can hit a crack or bump in the sidewalk and go flying. Cars don’t expect to see a bicyclist enter the road from a sidewalk. You’re more likely to take a driver by surprise and get hit when you use the sidewalk. Remember, drivers are used to behaviors of other cars.

10. Use Dedicated Bike Lanes

An increasing number of cities and municipalities across the country are embracing dedicated bike infrastructure. However, protected bike lanes can only keep you safe if you ride in them. Whenever you see a bike lane, make sure to use it.

Want a way to improve your mood, find some stress relief, and improve your health all at the same time? Hop on a bike (they're not just for kids). Cycling, while being eco-friendly and great on the wallet, is a way to raise your spirits and it's "heart-smart".

• Improved Mood: Cyclists can experience a similar euphoria to "runner's high" thanks to the release of endorphins during exercise. These feel-good chemicals flood your brain, lifting your mood and boosting your overall sense of well-being. Even a short bike ride in the morning can leave you feeling energized, happier, and more optimistic about the day ahead. Plus, the sense of accomplishment from completing your ride can provide a lasting 
• Improved Mental Clarity: Physical activity stimulates blood flow to the brain, increasing oxygen and nutrient delivery to support cognitive function. As you pedal along, your mind has a chance to wander and process thoughts free from the distractions of screens and schedules. This mental clarity can lead to greater creativity, problem-solving abilities, and productivity to tackle your to-do list.
• Connection with Nature: Biking offers a unique opportunity to reconnect with the environment around you. Whether you’re weaving through tree-lined streets, cruising along river paths, or enjoying panoramic views of the city skyline, each ride becomes a mini-adventure filled with sensory experiences. Breathing in fresh air and soaking up sunlight can have a profound impact on your mental well-being, fostering feelings of peace, gratitude, and interconnectedness.
• Stress Relief: Studies have shown that regular exercise, like biking, can reduce levels of stress hormones in the body, leaving you feeling more relaxed and centered throughout the day.
• Community and Social Interaction: Biking can help you forge connections with like-minded individuals and strengthen your sense of community. Whether you’re joining a group ride, participating in bike-to-work events, or simply exchanging friendly waves along your route, biking fosters a sense of camaraderie and belonging. These social interactions provide opportunities for meaningful conversations, shared experiences, and the cultivation of supportive relationships, all of which are essential for maintaining good mental health.
• Health and Fitness: Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. It only takes two to four hours a week to achieve a general improvement to your health.
• Low impact – it causes less strain and injuries than most other forms of exercise.
• A good muscle workout– cycling uses all of the major muscle groups as you pedal.
• Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike and, once you learn, you don’t forget.
• Good for strength and stamina– cycling increases stamina, strength and aerobic fitness.
• As intense as you want– cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout.
• Decreases sitting – as a mode of transport, cycling replaces sedentary time spent driving motor vehicles or using trams, trains or buses with healthy exercise.

This recognition was established to spread awareness about the damaging effects of loneliness and asks for people to give some of their time to bring happiness and cheer into the lives of those who may be lonely.

Unfortunately, whether it is being alone or feeling alone; loneliness is an inevitable part of life. For some people, it can be temporary, and for others it may be a daily struggle; affecting all ages, and people from all walks of life. Whether it’s a close friend, family member, old neighbor, new coworker, parent, child, or anybody else in your life, surprise them on Friday with a phone call, a visit, a hug, or organize a get-together to help get the word out and spread the spirit of friendliness!

Loneliness can be caused by health issues, financial troubles, or grief from loss, and it can be very overwhelming. This day serves as a reminder to all of us that everyone needs a little extra love and attention, especially the lonely. A small act of kindness can make a big difference.

Human beings are social creatures, and loneliness threatens our emotional and physical well-being. Despite having more ways than ever to connect digitally, many of us are physically isolated. Too much time alone can be dangerous to your health.

According to L.J. Pesek, Cheer Up the Lonely Day was created by her father, Francis Pesek from Detroit. She said her father "was a quiet, kind, wonderful man who had a heart of gold. He got the idea as a way of promoting kindness toward others who were lonely or forgotten with no relatives or friends to look in on them." The July 11th date was chosen because it was his own birthday. Mr. Pesek decided to spend the day after his birthday visiting shut-ins and people in nursing homes.  

Everyone is susceptible to loneliness. Reach out, listen, and encourage others, not just on National Cheer up the Lonely Day, but every day. You never know how a simple ‘Just checking on you’ or ‘How was your day?’ can impact another’s life.

It's summer and it's a great time to pay attention to your eyes.

Of the approximately one million eye injuries in the United States each year, health experts say that 90% are preventable. The leading causes of eye injury are sports accidents, fireworks, yard and workshop debris and household chemicals, according to the Detroit Medical Center.

• Lawn mowers, weed trimmers and leaf blowers can throw dust and debris into the eye causing injury.
• Household chemicals such as drain cleaners, bleach, oven cleaners and battery acid can splash into the eye.
• Household items, such as elastic cords, can also strike the eye and cause injury.
• Use safety measures near fires and explosives, such as campfires and fireworks. Never look directly at a firework, bottle cork, or other explosive or projectile device if it doesn’t go off as expected. Keep a safe distance from open flames.
• Use grease shields to prevent the splattering of hot grease or oil.
• Avoid using a curling iron near your eyes.
• Don’t aim a laser pointer at anyone’s eyes, and never let children play with them.

One of the greatest threats to your eyes is invisible. Studies show that exposure to bright sunlight may increase the risk of developing cataracts, age-related macular degeneration and growths on the eye, including cancer. When spending time outdoors, sunglasses that have 97-100% UV protection should be worn. Styles that wrap around to the temples prevent the sun's rays from entering from the side.

Be a good role model and always wear proper eye protection. Fit or adjust your eye protection to make sure you have proper coverage, comfort, and adequate peripheral vision.

Wear safety glasses, goggles, face shields or full facepiece respirators when you hammer nails or metal, work with power tools or chemicals, or do any activity that might cause a burn to your eyes. If you work with hazardous chemicals that could splash into your eyes, know how to flush chemicals out, and know the location of the nearest shower or sink.
 

Wear protective eyewear during sports such as hockey, racquetball, or paintball that involve the risk of a blow to the eye. Baseball is the most common sport to cause eye injuries. Fishhook injuries are another common cause of eye injuries. Protective eyewear can prevent sports-related eye injuries more than 90% of the time.

Toys are a major source of injury, so check all toys for sharp or pointed parts.  Get protective eyewear for your children and help them use it properly. Teach children that flying toys should never be pointed at another person. Teach children how to carry sharp or pointed objects properly. Teach children that any kind of missile, projectile, or BB gun is not a toy. Don’t aim a laser pointer at anyone’s eyes, and never let children play with them.

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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.