Wellness Wednesday

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!

Can a sudden shift in the weather trigger certain illnesses? Absolutely. In fact, climate change is one of the environmental risk factors most doctors consider when assessing their patients for certain conditions.

Recently Channel 4 in Detroit did a news story of what illnesses are going around in metro Detroit counties: What’s Going Around: viral illnesses, pneumonia, upper respiratory infections, asthma & allergies

Changes in weather can challenge our immune system and musculoskeletal system because our bodies get used to a certain climate, and when those things change suddenly, our body has to try to adapt. Unfortunately, sometimes our bodies have a difficult time adjusting, which can trigger an illness.

Here are six health conditions that a sudden change in the weather can trigger:

1. Infections and illnesses of the upper respiratory tract

Not dressing for the weather, whether it be too many layers or not enough, can affect the body's immune response and possibly trigger an upper respiratory infection.

When temperatures are fluctuating, doctors recommend dressing in light layers to add or shed depending on the weather.

2. Chronic sinus and throat issues

Heating and air systems struggle to keep up with fluctuating temperatures, and rapidly alternating heating and cooling systems can dehumidify air.

Dehumidified air filled with pollen, dust, mold and mildew is a perfect storm for severe and chronic sinus and throat issues. So it’s important to change heating and air filters every six months.

A humidifier can also help to add moisture to the air.

3. Seasonal asthma and bronchitis triggered by cold air

Cold air can trigger seasonal asthma or bronchitis. People who have these conditions should be prepared to use an inhaler seasonally to avoid severe and chronic coughing episodes.

There is a physiological response to cold air that can cause your airways to close down and tighten up if you have asthma, which can be dangerous if not treated.

4. Seasonal allergies from pollen

Plants get just as confused as people do with the changing weather patterns, which means flowers bloom early and release pollen, which can aggravate people with seasonal allergies.

5. Cold and flu outbreaks

As the weather temporarily improves, it is common for families, co-workers, and school children to gather for group activities. If one person is sick with a cold or the flu, you may see a minor “outbreak” of illness following those gatherings.

Doctors say hand hygiene and cleaning shared spaces can help control the spread of infections.

These foods can help you recover from the flu: What to Eat and Avoid to Recover From the Flu.

6. Muscle and joint injuries

When the weather warms up, people are eager to head outdoors. But being extremely active on muscles and joints that have been hibernating during the cold winter months can lead to injuries.

A good rule to remember before jumping into those fun physical activities is to start low and go slow, at least initially.

The holidays can be a stressful time. Today, our message is twofold: first, a short video with tips for enjoying this time of the year.

How to Make the Holidays More Enjoyable

“Holidays are times spent with our loved ones.” This has been imprinted on our psyche from a young age. Holidays mark the passage of time in our lives. They are part of the milestones we share with each other and generally represent time spent with family. But since holidays are for being with those we love the most, how does one cope when a loved one has died? For many this is the hardest part of grieving.

We offer these 3 C's to cope: 

Choose.  During the holidays it is easy to drift into activities that increase our pain. But we have choices. We can decide what activities we wish to participate in, who we want to be with and what we want to do.

Communicate.  It is important that we discuss our choices with others, especially those who are affected by them. They have needs as well. Their ways of dealing with grief may be different.

Compromise.  There is no right or wrong way to grieve. When we communicate, we may find that our feelings and needs and the very ways that we cope will differ. We need to find space for compromise.

We Remember Them

At the rising sun and at its going down; We remember them.

At the blowing of the wind and in the chill of winter; We remember them.

At the opening of the buds and in the rebirth of spring; We remember them.

At the blueness of the skies and in the warmth of summer; We remember them.

At the rustling of the leaves and in the beauty of the autumn; We remember them.

At the beginning of the year and when it ends; We remember them.

As long as we live, they too will live, for they are now a part of us as We remember them.

When we are weary and in need of strength; We remember them.

When we are lost and sick at heart; We remember them.

When we have decisions that are difficult to make; We remember them.

When we have joy we crave to share; We remember them.

When we have achievements that are based on theirs; We remember them.

For as long as we live, they too will live, for they are now a part of us as, We remember them.

— Sylvan Kamens & Rabbi Jack Riemer

The holidays are a busy time. They can demand extra attention for cooking, cleaning, party planning, hosting, and talking with family members we might not always agree with. It's no wonder that stress during the holidays is common. By learning to reduce this stress, you might find that you enjoy the holidays more.

• Share holiday tasks.

Let everyone help with shopping, cooking, cleaning, and event planning. If you really dislike doing dishes, help with cooking instead. Sharing tasks lets everyone be part of making the holidays special.

• Reflect together.

Before you say goodbye, gather everyone to reflect. Go around the room. Let everyone share their favorite part of the holiday and what wasn't so great. Brainstorm ways to make the "not so great" things more enjoyable next time.

• Have realistic expectations.

No holiday gathering is perfect. Don't let something like forgetting to defrost the turkey ruin the day. Be flexible, and let it become another holiday memory. View these experiences as chances to practice being resilient.

• Keep up your healthy habits.

Staying healthy is your best defense against holiday stress. You can stay hydrated by bringing a water bottle with you to refill. Try eating a healthy snack before a party. If you don't show up hungry, you'll be less likely to fill up on sweets.

• Practice gratitude.

Having gratitude means saying thank-you for what's good in your life. There are many ways you can practice gratitude. Remember the ways—good and bad—that others show you that they care. Choose to be positive. Before meals, give thanks to those who grew it and cooked it. Give thanks even if that person was you.

• Take time to unwind.

You might try taking deep breaths or going for a walk. Maybe you need time to yourself after being with family. Even a little break can make a big difference to reduce stress.

• Make time for joy.

This could be baking, playing games, or volunteering in your community. Maybe take a plate of cookies to a neighbor. Do what feels right for you.

• Get professional help if you need it.

The holidays can be a big event. Stress leading up to them is common. Talking to a friend or family member may help. But you may also want to see a counselor as this person can help you change the way you handle stress.

Key Facts:

• Washing hands prevents illnesses and spread of infections to others.
• People often get sick when they make contact with germs from feces on their hands.
• ​About 1.8 million children under the age of 5 die each year from diarrheal diseases and pneumonia, the top two killers of young children around the world.  Handwashing with soap could protect about 1 out of every 3 young children who get sick with diarrhea, and almost 1 out of 5 young children with respiratory infections like pneumonia.
• Handwashing helps battle the rise in antibiotic resistance​.
• Your hands should be as dry as possible after handwashing​. Germs can be transferred more easily to and from wet hands.

Do I really need to wash my hands for 20 seconds?

How does handwashing with soap and water remove germs and chemicals?

Will touching bathroom door handles make my hands dirty again after I wash them?

Here are some tips for you:

1. Don't "Save Up" for Dinner: Do yourself a favor and eat leading up to the meal. Taking care of yourself is nourishing your body when it is hungry. Saving up will cause you to scarf down food and feel bloated.

2. Know How to Respond to Diet Talk: If someone is discussing how many calories are in this casserole or pie or how fat they will feel after the dinner, visualize how you might respond or leave the conversation. There is no need to join the food guilt party.

3. Take Your Time and Savor: Not just the food, but the people with whom you are sharing the meal. The food is what brought you together,

4. Schedule Your Exercise and/or Movement: It may be less than usual but because it is a holiday weekend does not mean we stop taking care of ourselves. We move our body because we know how good it is for our health.

5. Hydrate: Sip your water early and often. Keep your water bottle nearby and check in with yourself every few hours on thirst and water intake.

6. Make Time for Yourself: Yes, this will be a fun and busy week, but find time for just yourself.

7. Don't Stress Over One Meal: Thanksgiving is one day and one meal, but look at the week as a whole. Have nourishing food in the kitchen for meals and snacks and eat without fear!

8. Enjoy and Be Grateful: That's what this holiday is all about, right?

Click here:  American Lung Association Learn About COPD

Chronic obstructive pulmonary disease (COPD) is a serious lung disease that makes it difficult to breathe. This chronic lung disease causes air flow limitation (less air in and out of the airways) and breathing-related symptoms. It’s most common in older adults, but you can take action to look after your lung health at any age. There is no cure, but there are ways to manage and treat COPD.

Today we are providing several links so it can help you in understanding COPD.

• Protect Your Lungs Fact Sheet
• Are You At Risk Fact Sheet?
• Living Better With COPD
• COPD and Vaccines, What You Should Know