Wellness Wednesday

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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.

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.

WHEREAS, more than 33 million Americans have food allergies, and 5.6 million are children under the age of 18; and,

WHEREAS, research shows that the prevalence of food allergies is increasing among children and adults; and,

WHEREAS, nine foods cause the majority of all food allergy reactions in the United States: fish, shellfish, milk, eggs, tree nuts, peanuts, soy, wheat, and sesame; symptoms of a food allergy reaction can range from mild to severe, including anaphylaxis; and,

WHEREAS, anaphylaxis is a serious, rapid onset allergic reaction that may cause death; and,

WHEREAS, each year, an estimated 200,000 Americans require emergency room treatment for symptoms of a serious allergic reaction. Reactions often occur when a person ingests food they thought was safe; and,

WHEREAS, emergency medical procedures for severe allergic reactions to food increased by 380 percent between 2007 to 2016; and,

WHEREAS, food allergies are expensive, costing the American economy more than $25 billion each year; and,

WHEREAS, Food Allergy Research & Education (FARE) is a nonprofit organization dedicated to improving the quality of life and health of individuals with food allergies, and providing them hope through the promise of new treatments;

NOW, THEREFORE, I, Gretchen Whitmer, governor of Michigan, do hereby proclaim May 11 – 17, 2025, as Food Allergy Awareness Week in Michigan.

Check out the FARE website for more information: foodallergy.org.

If you are allergic to a particular food, you may experience any of the following symptoms:

• Itchy mouth
• Swelling of the lips, tongue, and throat
• Vomiting, diarrhea, abdominal cramps and pain
• Hives (welts), itchy rashes
• Persistent eczema
• Tightening of the throat, trouble breathing, wheezing, coughing
• Sneezing, hoarseness, nasal congestion
• Drop in blood pressure, fainting, weak pulse
• A severe allergic reaction known as anaphylaxis which can occur within seconds or minutes of exposure to something you're allergic to. Anaphylaxis causes the immune system to release a flood of chemicals that can cause you to go into shock — blood pressure drops suddenly and the airways narrow, blocking breathing. Signs and symptoms include a rapid, weak pulse; a skin rash; and nausea and vomiting. Anaphylaxis requires an injection of epinephrine and a follow-up trip to an emergency room. If you don't have epinephrine, you need to go to an emergency room immediately. If anaphylaxis isn't treated right away, it can be fatal.

We are offering safety tips so everyone can enjoy this celebration, whether you are going to a place to celebrate, going door-to-door for trick-or-treating or attending a community wide event.

Safety Tips for Drivers

• #1: Be alert for trick-or-treaters and other pedestrians.
• #2: Slow down and scan the road. Remember: Slower speeds save lives.
• #3: Watch for young trick-or-treaters in unexpected places. Children may be unaware of traffic and dart into the street unexpectedly.
• #4: If you see a drunk driver, contact law enforcement.
• #5 Turn on headlights early in the day to spot kids from further away, especially in inclement weather
• #6 Enter and exit driveways and alleys slowly and carefully.
• #7 Eliminate any distractions inside your vehicle so you can concentrate on the road and your surroundings.

Safety Tips for Trick-or-Treaters

• #8: Carry glow sticks or flashlights, use reflective tape or stickers on costumes and bags, and wear light colors to help kids see and be seen by drivers.
• #9: Join kids under age 12 for trick-or-treating.
• #10: When selecting a costume, make sure it is the right size to prevent trips and falls. Choose face paint over masks when possible. Masks can limit children’s vision.

Safety Tips for Pedestrians

• #11: Before festivities begin, create a “buddy system” to get each other home safely and prevent walking alone.
• #12: Follow the rules of the road and obey signs and signals.
• #13: If possible, cross streets at crosswalks or intersections. Look for cars in all directions, including those turning left or right.

Safety Tips for Attendees of Halloween Parties

• #14: Before drinking, choose a designated driver, or schedule a ridesharing, ride-hailing or taxi service.
• #15: If you drink, do not drive for any reason. Even a small amount of alcohol can affect driving ability.

Safety Tips for Hosts

• #16: Be responsible and take action to make sure guests get home safely.
• #17: Prepare to call taxis rideshares, provide sleeping accommodations, or — if you’re sober — drive guests home yourself.
• #18: Collect car keys from guests who are drinking.
• #19 Provide non-alcoholic beverage options.

What is Cholesterol?

Cholesterol is a waxy substance found in your blood, essential for building cells, hormones, and vitamins. There are two types of cholesterol.

The Risks of High Cholesterol

High LDL cholesterol can lead to atherosclerosis, where plaques form in your arteries, restricting blood flow and increasing the risk of heart attack and stroke. According to the CDC, individuals with high cholesterol are twice as likely to develop heart disease.

Causes of High Cholesterol

Unhealthy lifestyle choices, such as poor diet, lack of exercise, smoking, and excessive alcohol consumption, are

"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.

Since we remain busy with work and family for most of the year, everyone needs a vacation to relieve themselves from the daily stress of life. Adventure and travel encourage creativity, endurance, fun, and play. Travel is great for your mental health.

“Travel and change of place impart new vigor to the mind.” – Seneca

1. A different environment may help you relax enough to be able to fall asleep, stay asleep and feel rested upon waking.
2. Travel reduces job burnout.
3. An escape from tedious or mundane routines allows you to see new sights, hear new sounds, experience the new to stimulate different parts of your brain and boost your mood.
4. Research supports the link between travel and happiness, by providing a mood lift.

Need some ideas for a close-to-home American Adventure?

1. Huron Clinton Metroparks
2. 103 State Parks in Michigan
3. Fairs & Festivals in August in Michigan
4. Publications such as Little Guide Detroit, Metro Parent, Detroit Metro Times, BLAC Detroit