Wellness Wednesday

Here is a list of the topics, arranged alphabetically, we have covered from October 2023 through December 2025.  

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.

February is American Heart Month. So today's Wellness Wednesday is going to focus on choosing heart-healthy foods. Heart-healthy eating involves choosing certain foods, such as fruits and vegetables, while limiting others, such as saturated fats and added sugars.

One approach is the Dietary Approaches to Stop Hypertension (DASH) eating plan because it has been proven to lower high blood pressure and “bad” LDL cholesterol in the blood. The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:

• Eating vegetables, fruits, and whole

Few things are more uncomfortable than sudden sores in or around your mouth. Are they cold sores or canker sores? The two conditions may sound similar, but they differ in cause, appearance, and treatment. Understanding those differences helps you manage outbreaks effectively and know when to see a specialist.
 

This is a 2 minute video which explains the differences between the two mouth sores: Cleveland Clinic Canker Sore v. Cold Sore

Note: cold sores can be referred to as fever blisters.

 State of Michigan Proclamation Congenital Heart Awareness Week

Congenital heart disease (CHD) is an issue with the structure of your heart that’s present at birth. These issues which keep blood from flowing normally may include:

• A hole in your heart wall
• Issues with your blood vessels (too many or too few, blood flowing too slowly, to the wrong place or in the wrong direction)
• Problems with your heart valves that control blood flow

Some cases of CHD are simple and may not cause any symptoms. But others can be life-threatening and require treatment in infancy. Healthcare providers can detect heart defects early (before or shortly after birth). But sometimes, people don’t get a CHD diagnosis until childhood, adolescence or adulthood.

Congenital heart disease symptoms may start as soon as a baby is born or may not appear until later in life. They can include:

• Cyanosis (bluish skin, lips or nails).
• Excessive sleepiness
• Fast breathing or trouble breathing
• Fatigue
• Getting unusually tired or out of breath during exercise
• Heart murmur (a swishing sound your heart makes that may indicate abnormal blood flow).
• Poor blood circulation
• Weak pulse or pounding heartbeat

The signs and symptoms of congenital heart defects vary widely, depending on:

• Age
• The number of heart issues (a person can be born with more than one)
• The severity of the condition
• The type of congenital condition

CHD happens when the fetal heart doesn’t develop correctly in the uterus. Scientists don’t fully understand why that happens, but it could be related to:

• Having abnormal chromosomes or genetics that come from parents or happen randomly
• Drinking alcohol, smoking or breathing in secondhand smoke during pregnancy
• Taking medications during pregnancy like certain drugs for high blood pressure, high cholesterol or acne
• Having an illness during pregnancy such as diabetes or a viral infection

For detailed information, check the Center for Disease Control website: About Heart Defects.

WINTER WEATHER PREPAREDNESS

Winter storms can bring snow, sleet, and freezing rain across the entire United States and its territories. Blizzards occur when strong wind causes blowing snow and whiteout conditions, making roads impassable. Thousands of people are injured or killed every year in traffic accidents related to slippery roads from winter storms.

Here is a website is designed to teach you how to stay safe before, during and after a winter storm. You will find information on winter alerts, science and hazards, snow coverage maps, and information describing the different types of winter storms:  https://www.weather.gov/safety/winter.

We are sharing these infographics that touch upon a few ways to keep you and your loved ones safe.

National Compliment Day is on January 24th and it's always a good thing to send and receive compliments throughout the year.  The day aligns with January 24 to provide a midwinter infusion of warmth and encouragement during a season often associated with cold weather and seasonal mood challenges.

A compliment, which is an expression of praise, comes from a genuine source of admiration and recognition. If you really mean what you say, and it’s polite and pure, the compliment you deliver will always be a good one.
 

Psychological research has long validated the benefits of compliments, with studies demonstrating that both giving and receiving genuine praise activates reward centers in the brain similar to receiving money or recognition from authority figures. Intentional positive feedback can improve moods, self-esteem, workplace performance, and relationships without any cost or preparation: no gifts, no elaborate planning, no financial commitment, just deliberate words of affirmation. This inclusivity allows anyone, regardless of age, location, income, or social status, to participate meaningfully.

While it might be nice to hear that a new sweater looks nice or a haircut is adorable, National Compliment Day is a time to go deeper. Look for ways to compliment people that include something beyond the surface level or the way they look.

For instance

• You always seem to make me smile.
• I appreciate how much you genuinely care about people.
• You are great to talk to and I so enjoy our conversations.
• I see how kind you are and it inspires me to be kind, too.

For some folks it might be more difficult to receive the compliment than the one giving it! accepting a compliment can feel uncomfortable, so they tend to downplay themselves. Consider ahead of time ways to respond that might help receive (instead of deflect) a compliment. For starters, try something like a simple “thank you”.

Other phrases to help receive a compliment with grace might include:

• Thanks, that means a lot to me.
• Oh wow, it feels so nice that you noticed. Thank you.
• Thanks, it was a fun working with you.
• It makes my day to hear that. Thanks so much.

Don't wait until Saturday to give a compliment. Do it today!

The beginning of a new year can mean a time when one reflects or starts something new. We want to share some Wellness Wednesday topics that you can review that are perfect for January.

• Goal Setting for the New Year
• Stick To Your Resolutions
• Financial Wellness
• IRS Planning
• Beating the Winter Blues
   

Healthy Habits That Actually Stick

Every January, motivation runs high—and by February, it often fades. The issue isn’t willpower. Most health resolutions fail because they’re too extreme, too vague, or don’t fit into real life. Lasting habits aren’t dramatic overhauls; they’re small, repeatable actions that work with your routine instead of against it.

• Start Smaller Than You Think

If a habit feels easy, you’re more likely to repeat it. Ten minutes of movement is more sustainable than an hour-long workout. Adding one vegetable to a meal works better than trying to “eat perfectly.” Consistency matters more than intensity—small wins build momentum.

• Attach New Habits to Existing Routines

Habits stick best when they’re linked to something you already do. Stretch while your coffee brews. Take a short walk after lunch. Practice deep breathing after brushing your teeth. This approach—called habit stacking—reduces the need for motivation by making healthy behaviors automatic.

• Focus on Identity, Not Outcomes

Lasting change comes from how you see yourself. Instead of “I’m trying to eat better,” think, “I’m someone who takes care of my body.” When habits align with identity, they feel natural rather than forced.

• Make It Convenient

The easier a habit is, the more likely it is to happen. Keep healthy snacks visible. Lay out workout clothes the night before. Use frozen or pre-cut foods without guilt. Perfection isn’t sustainable but progress is.

• Protect Sleep and Manage Stress First

Without rest and recovery, healthy habits fall apart. Aim for consistent sleep and wake times, reduce evening screen use, and build short daily stress resets like walking or quiet breathing. Energy is the foundation of every health goal.

• Track What Helps, Not What Shames

Tracking should build awareness, not pressure. Notice how habits make you feel, celebrate effort over streaks, and adjust without self-criticism. Habits you enjoy are the ones you keep.

• Why Small Changes Work

Habits form through repetition, not perfection. Walking for ten minutes a day is more effective long term than exercising intensely for a week and quitting. Small, specific changes are easier to repeat and more likely to become permanent. Examples of sustainable habits include drinking one extra glass of water, taking a short walk after dinner, going to bed fifteen minutes earlier, or scheduling preventive care visits. These actions may seem simple, but over time they create meaningful change.

• Progress Over Perfection

Missing a day doesn’t erase progress. One less-healthy meal doesn’t derail your goals. What matters is returning to your habits without guilt. Health is a long-term journey, not a short-term challenge.

The January Mindset Shift

This year, skip the all-or-nothing mindset. You don’t need a new year or perfect motivation to take care of your health. One small step today, repeated tomorrow, is how healthy habits truly stick. Because the best habit is the one you can keep all year.  January isn’t about reinventing yourself. It's about taking one small step today that you can repeat tomorrow.

We are in the midst of an influenza, commonly known as the flu, surge not just in Michigan but across the country. In fact, Michigan’s level of flu-like illness activity by the end of December earned it “very high” status, or the worst tier of the 13-level assessment reported weekly by the U.S. Centers for Disease Control and Prevention (CDC).

• fever* or feeling feverish/chills
• cough
• sore throat
• runny or stuffy nose
• muscle or body aches
• headaches
• fatigue (tiredness)
• some people may have vomiting and diarrhea, though this is more common in children than adults.

*It’s important to note that not everyone with flu will have a fever.

We have included a short video which explains the flu virus and the importance of the flu vaccination by Dr. Darien Sutton, a board-certified emergency medicine physician and medical correspondent for ABC News: 
Flu Virus and Vaccinations. Note this is a Facebook Reel.
 

Three Actions to Prevent Flu Every Year

1. Take time to get the flu vaccine. The single best way to prevent flu is to get vaccinated every year.
   • Everyone aged 6 months and older, without contraindications, is recommended to get an annual flu vaccine by the end of October. But it's never too late to get the flu shot.
   • Some young children aged 6 months through 8 years will need two doses of flu vaccine to be fully protected. Find out more here.
   • Every year, flu vaccines prevent millions of illnesses and thousands of hospitalizations and deaths. They reduce the burden on the health care system and conserve medical resources, which continues to be extremely important in Michigan.
   • Vaccination of people at high risk for flu complications is especially important to lower their risk of severe flu illness and death.
   • It is essential that health care workers and those who work or live with people at higher risk are vaccinated.
      
2. Take every day preventative actions to stop the spread of germs.
   • Avoiding close contact with other people who are sick and stay home when you are sick.
   • Cover your mouth and nose with a tissue when coughing or sneezing.
   • Wash your hands often with soap and water for at least 20 seconds. If soap and water is not available, use alcohol-based hand sanitizer.
   • Avoid touching your eyes, nose, or mouth.
   • Practice other good health habits including getting plenty of sleep, clean and disinfecting frequently touched surfaces, drinking plenty of fluids, and eating nutritious foods.
      
3. Take flu antiviral drugs if your doctor prescribes them.
   • Antiviral drugs can be used to treat your illness, if you get the flu.
   • Antiviral drugs can make flu illness milder and shorten the time you are sick.
   • Higher risk individuals should contact their health care provider as soon as flu symptoms develop to be treated with antivirals.
      

Resources:

• Wellness Wednesday about handwashing: Handwashing 12/4/2024
• Wellness Wednesday about illnesses: Wellness Wednesday: Illnesses Due to Weather Changes
• Resource page prepared by the CDC: https://www.cdc.gov/flu/
• Resource page prepared by State of Michigan: https://www.michigan.gov/flu
• Resource page prepared by City of Detroit: https://detroitmi.gov/search?search=flu