Wellness Wednesday

Do you know the difference between a cardiac arrest and a heart attack?

September is National Suicide Prevention Month. #BThe1To take the five action steps for communicating with someone who may be suicidal. These are supported by evidence in the field of suicide prevention: Read here about The 5 Steps which are:

1. Ask
2. Be There
3. Help Keep Them Safe
4. Help Them Connect
5. Follow Up

Listen to this short video as this college student from Canada offers insights on his suicidal thoughts and asking for help: You Are Not Alone

Why are these numbers important 7 and 24?  Make it a conscious effort to practice self-care. You're bound to find one idea from this list of 99 Inexpensive Self-Care Ideas. Self-care can be something to do at home, a hobby, taking care of your body and/or your mind.

It's never overreacting to ask for what you want and need--Amy Poehler

The holidays are a tough time for many people. Whether you simply don’t get along with family members, or the current political climate is causing tension, holidays are hard. You might struggle with depression or anxiety that is heightened by time spent with immediate and extended family. There are techniques to employ that can help you deal with difficult people.

For a detailed explanation of each tip listed below, check out this article: Difficult Family Holidays.

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.

Just a few decades ago, little was known about cancer, and when someone was diagnosed with the disease, their chance for survival was slim. Today, however, we know much more including how to diagnose it earlier, treat it more effectively and, most importantly, help prevent it from occurring in the first place. --Dr. Matthew Gall

Prostate cancer is the most common type of cancer (other than non-melanoma skin cancer) diagnosed in men in the United States. Furthermore, it’s the second leading cause of cancer deaths in men, after lung cancer, in the United States. Click here to read more: What is Prostate Cancer?

More than 108,000 women in the United States are expected to be diagnosed with a gynecological cancer in 2024. Furthermore, about 32,000 will die from one. Each gynecological cancer has different signs and symptoms, as well as different risk factors. As with most cancer, the risk of developing a gynecologic cancer increases with age. Click here to read fact sheets about the 4 types of gynecological cancer: What is Gynecological Cancer?

"But lurking behind every summer was a fall just waiting to happen.” -- Aaron Dries
 

How do you prepare to get back into the routine of the school year? These 6 tips can help you: How to Get Back Into The Working Mode. You can tweak these ideas to fit your job assignment.

Here's a little something comical to prepare you for The 5 Stages of End of Summer Break.

Here is a Public Service Announcement created by the Consumer Product Safety Commission which runs for just a minute and is perfect for sharing with family members: Don't Be a Dummy: Firework Safety.

Incidents involving fireworks are not limited to July 4th. Other key findings on injuries in the month surrounding the July 4th holiday in 2022:

• Adults 25 to 44 years of age experienced about 36 percent of the estimated injuries, and children younger than 15 years of age accounted for 28 percent of the estimated injuries.
   
• Where known, the fireworks types with the highest estimated emergency department-treated injuries in 2022 were firecrackers (1,300) followed by sparklers (600).
• Burns were the most frequently estimated type of injury, making up 38% of all emergency department-treated fireworks injuries.

Trauma creates change you don't choose. Healing creates change you do choose.--Michele Rosenthal

This week we are informing you of a FREE benefit that is a part of your DFT membership. The details of a trauma counseling program are outlined in the flyer. If you are not signed up as a member of AFT National, scan codes and emails can be found on the members benefits tab so you can create an account. This account will allow you to access all AFT benefits offered to you as a dues-paying member, not just the trauma counseling program. To see all the benefits of being an AFT member, check out this link on our website. Go to the membership tab, then drop down to member benefits: https://dft231.mi.aft.org/member-benefits.

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