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Wellness Wednesday

Voice Disorders and Drinking Water: May 15, 2024

protecting our voices

Teachers were estimated to be two to three times more likely than the general population to develop a voice disorder. Certain factors, such as number of classes per week, noise generated outside of the school setting, and volume of voice while lecturing, were indicated to increase the risk of teachers developing a voice disorder. -- American Speech-Language-Hearing Association

Behaviors contributing  to voice problems:

  • shouting
  • talking loudly over noise
  • coughing
  • throat clearing
  • poor hydration

Implement practices to reduce vocally traumatic behaviors:

  • drink plenty of water
  • talk at a moderate volume

WATER DRINKING TIPS

Recommendations on the right amount of water intake range from 2 quarts 2 liters per day to “whatever it takes to pee pale" (see chart below).  Sipping your water throughout the day and evening is much more beneficial than trying to drink a lot all at once.

If you weigh

  • 125 lbs: aim to drink 62 oz (about 2 quarts)
  • 150 lbs: aim to drink 75 oz (about 5 pints)
  • 200 lbs: aim to drink 100 oz (about 3 quarts)

People have different internal sensations of thirst. If your voice is working well, you may already get enough for your own system. If you notice signs of vocal fatigue increasing the amount of water you drink is a simple first step. As always, use common sense. If you have heart or kidney problems, or other concerns about fluid intake, talk to your doctor before making drastic changes.

Ice-cold drinks used to be forbidden. However, research has shown that it doesn’t matter whether you drink cold, hot, warm, or lukewarm beverages. Drink whatever temperature you like, what feels best on a particular day. The main thing is to get plenty of fluids on a regular basis.

Am I drinking enough water?

Walking: May 22, 2024

anatomy of walking chart

Walking relieves stress. Here are 8 reasons how the simple act of walking can help you de-stress.

  1. Instant Mood Booster
  2. Become More Creative and Productive
  3. Energy Increased
  4. Sleep Better
  5. Gives You a Break
  6. Reduces Stress to be Outdoors
  7. Aids in Warding Off Signs of Depression
  8. Improve Overall Health

Check out this article that explains the Eight Benefits of Walking.

Mental Health Awareness May 8, 2024

You are not alone, proirtize mental health and stay connected

Wellness Wednesdays is one of the ways we are promoting well-being, which is the ability of individuals to address normal stresses, work productively, and realize one’s highest potential. We have to be aware of our mental health.

Some facts you may not know about mental health:  

Resources are available. Phone Numbers are at the bottom of this document:  

  or you can reach out by using this link: "Take the Moment" Programs with NAMI


High Blood Pressure Education Month: May 1, 2024

chart of blood pressure numbers explained

The best way to keep your blood pressure down is to know what makes it go up. – Meister Johansen

It’s never too late to take control of your blood pressure and improve your overall health. – Sarah Jenkins


Reading is Good for Mental Health: April 24, 2024

Anne Lamott Bird by Bird

"Writing and reading decrease our sense of isolation. They deepen and widen and expand our sense of life: They feed the soul. When writers make us shake our heads with the exactness of their prose and their truths, and even make us laugh about ourselves or life, our buoyancy is restored."  Anne Lamott

Why reading is important to your mental health: Mental Health Benefits of Reading Books. We spend a lot of time advocating for our students to read. You must read, too!

Click here: Slideshow of 7 Reasons Why Reading is Important for Children and Adults.



Healthy Lifestyle: April 17, 2024

What is healthy?

What is health? In 1948, the World Health Organization said “Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”  In 1986, they added this:  “A resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities.”

Mental and physical health are probably the two most frequently discussed types of health. Spiritual, emotional, and financial health also contribute to overall health. Here is a short video that has ideas and resources for a healthy lifestyle: Every Mind Matters.

Colonoscopy: March 27, 2024

Colonoscopy Prevention
True or False?

Have you scheduled your colonoscopy? Do you know someone who needs to do theirs? Today's activity on our March 2024 Solidarity Calendar is to raise awareness for this simple, yet important and potentially life-saving, procedure. March is Colorectal Cancer Awareness Month. Here is a 3 minute video from the Cleveland Clinic that explains the basics of a colonoscopy: 6 Reasons to Get a Colonoscopy





Stress Awareness Month: April 10, 2024

Stress Factors

One thing is certain! Our jobs in education carry a lot of stress. April is designated as Stress Awareness Month so here are some tips we have for you. 

What is stress? Watch this 2:30 minute video that explains: Managing Stress: Brainsmart.

Utilize these tips which can be found from the National Institutes of Health. Click here: Steps to Manage Stress and Build Resilience for more information.

  1. Recognize and counter signs of stress.
  2. Take time for yourself.
  3. Try new routines.
  4. Stay in touch with family, friends and groups as well as make new friends.
  5. See problems through a different lens by "reframing".
  6. Seek help with problems and/or talk to a profession





Move More Month: April 3, 2024

make every move count poster

Calm and Strong Heart #OurHearts are healthier when we take time to relax in healthy ways. Breathe deeply, exhale slowly, and visualize something lovely, like a favorite walking trail, plant, or picture. --National Heart, Lung, and Blood Institute

April is Move More Month, sponsored by the American Heart Association. What is happening in Michigan? Click this link to find out: Move More Month in Michigan.

Be aware of these heart attack, stroke and cardiac arrest symptoms: https://www.heart.org/en/about-us/heart-attack-and-stroke-symptoms



Drinking Water: March 20, 2024

UN Global Initiative Water for Peace

Drinking water is essential to a healthy lifestyle. --Stephen Curry

Here is why water is a key factor in self-care: Drinking Water is Part of Good Mental Health Care.  To learn more about this initiative from the United Nations, scroll down on the page from Share My Lesson: World Water Day.

 

We are stronger together when we hydrate ourselves.