Wellness Wednesday

We've all heard this word: arthritis, but did you know that it's the number one disability in the United States?

Here is a 1:00 video that covers the basics of arthritis: Arthritis Awareness.

• About 4 million U.S. adults have arthritis. The number of people with arthritis is expected to increase as the population grows and ages.  
• About 1 in 4 adults and hundreds of thousands of children in the U.S. have been diagnosed by a doctor with a form of arthritis or related illness.
• As our nation’s top cause of disability, arthritis costs the U.S. economy over $300 billion annually in medical bills, lost wages and associated expenses.
• Nearly 26 million of those with arthritis in the U.S. are unable to do everyday activities. That includes everything from walking to doing household chores to engaging in work or social situations.
• People with other chronic conditions—such as obesity, diabetes, and heart disease—often have arthritis.
• 1 in 3 adults with arthritis are not physically active (30%), have fair to poor health (33%) and have severe joint pain (33%).  

Risk factors for arthritis include:

• Family history. Some types of arthritis run in families, so you may be more likely to develop arthritis if your parents or siblings have the condition.
• Age. The risk of many types of arthritis — including osteoarthritis, rheumatoid arthritis and gout — increases with age.
• Gender. Women are more likely than men to develop rheumatoid arthritis, while most of the people who have gout, another type of arthritis, are men.
• Previous joint injury. A past joint injury, such as one from sports or an accident, can increase the risk of arthritis in that joint later in life.
• Excess weight. Carrying excess pounds puts added stress on joints, particularly your knees, hips and spine. This increases the risk of developing arthritis.

Growing plants and your own food isn't a new idea but its popularity has increased since the pandemic. People were spending more time at home and turned to gardening as a connection to nature, stress relief and food provisions.

A busy day in the garden can be a good form of exercise. While tending a garden, you perform functional movement that mimics whole body exercise. You perform squats and lunges while weeding. Carrying bags of mulch and other supplies works large muscle groups. Digging, raking and using a push mower can be physically intense activities. If you aren't used to these types of activities, it is likely that you will feel a bit sore after a busy day gardening. Gardening also can improve your balance, strength and flexibility. Nearly all forms of exercise can reduce stress including gardening. It's been shown to lighten mood and lower levels of stress and anxiety.

Gardening activities can be modified if movement is a challenge. Use a small stool or raised garden beds if you suffer from back pain. A shovel or rake can be used to support your knees when squatting. Smaller pots are lighter and easier to move than large ones. Buy smaller bags of mulch or soil that are easier to carry.  

Getting outdoors is good for your physical and mental health. People tend to breathe deeper when outside. This helps to clear out the lungs, improves digestion, improves immune response and increases oxygen levels in the blood. Spending time outdoors has been shown to reduce heart rate and muscle tension. Sunlight lowers blood pressure and increases vitamin D levels.

Gardening brings people together and strengthens social connections. The gardening community is rich with people willing to share their expertise, time and occasionally plants with new gardeners. Social connections are important because they help lower stress, improve resilience and provide support during difficult times in life. A strong sense of belonging can lower the risk of depression and anxiety.  

Gardening can make you feel more peaceful and content. Focusing your attention on the immediate tasks and details of gardening can reduce negative thoughts and feelings and can make you feel better in the moment. Just spending time around plants eases stress for many people. Helping a plant grow is a big feat. When you see your work pay off with healthy plants, your sense of pride gets a boost.

TIPS FOR STARTING

• Start small. It's easy to get excited and want a large plot with many plants. Don't take on more than you can handle because that could cause more stress. The larger the garden, the more work it is. It can quickly overwhelm you if you don't have enough resources or time to care for it. You can always increase the size of your garden in the future.
• Make choices about what to grow based on how much time you have, where you live, and how much money you can invest in your plants.
• You don’t need to own land to start gardening. Plenty of plants grow well indoors in pots or planters. All you need is a window or artificial sunlight source, potting soil, containers, and other supplies based on what plants you grow.
• Build a network. Find other people who are interested in gardening such as master gardeners or a county agricultural resource office. Get involved at a community garden. A community garden is a shared space where people grow plants in one large area or in smaller individual plots.
• Research appropriate plants. Find plants that grow well in your climate or hardiness zone.  This improves your chances of success and lowers the stress and potential disappointment.

We know that humor and poetry are good for mental health so here is another way to focus on your mental health. 

Dance has existed for thousands of years. Moving your body creatively is a popular way to express yourself and exercise. Up to 10 million Americans have danced at a studio or have taken a class. Even more just dance for fun at home or with friends.  

Just for fun....how many of these dance scenes can you recall as you play this 4:00 video: Dance Scenes From The Movies.

Benefits of dancing:

• Improve self-esteem. The amount that you respect and value yourself is your self-esteem. Showing yourself that you can learn and master new moves and skills through dance can improve your self-esteem and confidence.
• Help you meet new people. Social interaction between groups of people is important to your mental well-being. Talking and spending time with others improves your mood. It also makes you feel like you belong and eases loneliness.
• Improve your mood and attitude. Dancing can improve your mood while you learn, move, and perform.  Many people take dance classes because it can put them in a good mood.
• Ease depression and anxiety. Dance is an effective type of exercise that raises your heart rate and works your muscles. Exercise can help with symptoms of depression and anxiety by releasing certain chemicals in your brain. It also provides a way to escape repetitive negative thoughts and worries.
• Protect your memory. As we age, it gets harder to remember names, places, and other details. Learning new things, like different moves and styles of dance, sharpens your brain’s ability to remember these kinds of details.

Tips on Using Dance to Improve Your Mental Well-Being

You can dance almost anywhere! Try many different styles and settings to see what you like best. Whether you’re alone or with a group, making it up on the spot, or performing a routine, you can incorporate dance into your life.

Take a dance class. If you want to interact with others while you dance, consider enrolling in a virtual or in-person class. Health clubs, community centers, schools, and other organizations often offer studio dance classes for all experience levels.

Dance with yourself. Dancing can be just as fun by yourself as it is with others. Turn on a catchy song and move your body to the beat and sounds. When no one is watching, it can be easier to enjoy the experience and not worry about how you look.

Learn a routine. If you want to challenge yourself, go beyond your improvised dance moves. Try teaching yourself a dance routine that someone else created. You can download apps or watch videos that explain a routine step-by-step. You can also learn movements and sequences from watching a dance performance over and over.

Don’t be overly critical. Natural talent is not required! Dance because it feels good. Don’t let your worries about looking silly stop you from having fun. Even professional dancers make mistakes. They use them to learn and improve themselves, and so should you.

State of Michigan Proclamation IBS Awareness

Irritable bowel syndrome (IBS) is a common condition that affects the stomach and intestines, also called the gastrointestinal tract. Symptoms include cramping, belly pain, bloating, gas, and diarrhea or constipation, or both. IBS occurs when the body's natural defense system mistakenly attacks healthy bowel cells. This causes inflammation (swelling) and other damage that does not go away on its own. IBS is an ongoing condition that needs long-term management.

Only a small number of people with IBS have severe symptoms. Some people can control their

Poetry can provide comfort and boost mood during periods of stress, trauma and grief. Its powerful combination of words, metaphor and meter help us better express ourselves and make sense of the world and our place in it. Plus reading, listening and writing poetry is accessible to everyone.

• Poetry can ease anxiety and depression

When loneliness creeps in or depression feels heavy, poetry can offer a gentle hand to guide you through. Reading, writing, and sharing poetry can help people cope with loneliness or isolation and reduce feelings of anxiety and depression.

• Poetry is good for your health

Writing poetry has the power to decrease physiological stress indicators including muscle tension, perspiration levels, blood pressure, and heart rate. This means that when you pick up that pen to write, you're not just nurturing your mind – you're caring for your whole body.

• Poetry helps with emotional processing

Making sense of difficult emotions is something that almost everyone struggles with at some point. Poems offer an accessible and structured way to process complex feelings in a creative, gentle way that honors your unique experience.

• Poetry can connect you with others

One of poetry's greatest gifts might be its ability to remind us that we're not alone in our human experience. Poetry doesn't require perfection – it simply asks for honesty. Whether you're drawn to free verse that flows like conversation, structured forms that provide comforting boundaries, or somewhere in between, there's no wrong way to begin.

Don't worry that you don't have a polished final product, just be brave to putting your feelings into words.

Amanda Gorman, the 2017 National Youth Poet Laureate, spoke these words at the 2020 presidential inauguration from the dais of the United States Capitol.

1. How do you tell if a vampire is sick? Answer: See if he is coffin.
2. Can February March? Answer: No, but April May.
3. What did the tomato say to the other tomato during a race? Answer: Ketchup.
4. Why was the broom late for work? Answer: It over-swept.

Can you imagine a world without laughter?

Humor plays an essential role in our overall health. The ability to smile, laugh, and play is directly related to the way we express our personalities. It's one of our more redeeming qualities. The more we laugh at ourselves, the better suited we are for the world around us, too! Jokes and general silliness help to

March is National Kidney Month, to raise awareness about kidney health, the risks of kidney disease, and the importance of early detection and prevention. It's never too early to start learning about your kidney heath and taking action to keep your kidneys healthy.

The kidneys are vital organs that filter waste, excess fluids, and toxins from the blood while maintaining the body's overall balance of minerals. However, factors such as diabetes, high blood pressure, obesity, and a family history of kidney disease significantly increase the risk of developing kidney-related complications.

When the

Pink eye, also known as conjunctivitis, is an inflammation of the transparent membrane that lines the eyelid and eyeball. This membrane is called the conjunctiva. When small blood vessels in the conjunctiva become swollen and irritated, they're more visible. This is what causes the whites of the eyes to appear reddish or pink.

Pink eye is most often caused by a viral infection. It also can be caused by a bacterial infection, an allergic reaction or — in babies — an incompletely opened tear duct.

Viral conjunctivitis is the most common and contagious type of pink eye

Viral conjunctivitis usually

Whether you’re on edge or need a boost, even just one song can bring you back to a more even and healthy place. When it comes to your mental health, music can:‌‌

• Help you rest better
• Lift your mood
• Reduce stress

Music also has many physical benefits. It can

• Decrease cortisol levels
• Lower heart rate and blood pressure
• Motivate your body to move
• Create new neural connections and increase neuroplasticity

Express yourself with a beat. You don’t need to be a trained musician to make music. Anyone can grab a rhythm instrument like a drum or rain stick and create beats that are mournful, angry, joyful, or excited.

Write a song. The concept of songwriting can scare people away if they feel like the song won’t be “good.” Remember that when you use music therapeutically, it doesn’t matter what other people think of it. They never even have to hear it. If you feel stuck, start with a song that you already know. Let the melody inspire you to write lyrics that express how you feel. Sing it into your phone and play it back. Hearing your own feelings reflected back to you is an important part of healing through music.

Create a mood playlist. If you’re feeling down, anxious, or upset, find a track that expresses how you feel. Feel those emotions and let the lyrics resonate with you. Then, gradually shift your listening choices so that the music takes you into a happier or calmer place.

Music can lift your mood, so put on a happy tune if you are feeling blue. Uptempo music can give you energy. And if you combine music with an aerobic and social activity, you can receive the maximum health benefit from it. Participate in a Zumba class. Do jazz aerobics. Jump to the rhythms of rock & roll. Or, better yet, go dancing.

Performing music has its own benefits, too. It can help:

• Improve hand-eye coordination
• Develop motor skills
• Promote brain connectivity and enhance cognitive potential

Listening to the right kind of music can have profound, positive effects. But the wrong kind of music (or unpleasant sounds) can have some negative effects, too.

Music is extremely arousing, so it can sometimes be overstimulating if it’s too loud or too aggressive. Someone may also associate a song with a bad memory because it reminds them of something negative. So, you'll want to explore differ. ent musical genres or test out what kind of music works best for you. There may also be times when silence is needed. But at the end of the day, music will always be there to inspire you and bring a little rhythm to your life.

All year long, no matter where one lives, we are given numerous opportunities to get outside and play. But sometimes, life, responsibilities, and distractions keep us from spending time in the fresh air as much as we should. Being outdoors is not only for children; it's great for people of all ages. Being outside is a reminder to stretch our legs and expend some energy. Besides getting us off the sofa or away from the desk, it also gives us an opportunity to explore our neighborhoods. We know the seasons change, so what we were able to do outside last month will be different this month.

What should we spend time  outdoors? This 2 minute video explains: Benefits of Being Outdoors.