Wellness Wednesday

February is National American Heart Month and its focus on reducing the risk factors of heart disease.

1. High blood pressure. Millions of people in the United States have high blood pressure, and millions of them are as young as 40 or 50.
2. High cholesterol, diabetes, and obesity are all conditions that can increase your risk for heart disease. Work on eating healthy and getting some physical activity a few times a week.
3. Smoking cigarettes. Over 35 million adults in America are smokers.  If you’re a smoker, do your best to quit or cut down.

Even small changes help make a difference. Reduce the amount of fast food. Eat more greens. Take the stairs. Walk the kids to school. Go outside and play with the kids or walk the dog. Walking is one of the healthiest and safest activities we can do for ourselves.

Sign up for these tips: 100 Ways in 100 Days to Better Health.

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryun, Olympic track star

Diabetes is a chronic (long-lasting) disease that affects how your body turns food into energy. There are three main types of diabetes: type 1, type 2, and gestational diabetes (diabetes while pregnant). More than 133 million Americans are living with diabetes (37.3 million) or prediabetes (96 million).

• Diabetes Risk Factors
• Healthy Habits

Winter is coming to an end which signals a great time to take advantage of the benefits a new season can bring to motivate  change. Habits of any kind, but especially healthy ones, always take a little more intention, a sprinkle more accountability, and some environmental factors to really stick.

Spring brings warmer temperatures, longer days, and the gentle reemergence of natural beauty. Whereas winter can feel like a season for hibernation, springtime fosters a return of energy and motivation. We’re also well past the chaos of the winter holidays. There is less temptation in the spring as well—we haven’t yet hit the summer season of barbecues, pool parties, and family vacations.

However, spring can affect mental health. One of the major reasons people may feel more depressed and anxious in the springtime is simply because of change. For some people, change feels like an exciting opportunity, while others may feel an intense instability in their lives.

Springtime is also associated with major life events, like graduations or weddings. These special occasions are often associated with big parties, social events, and family interactions, which may trigger intense feelings of anxiety. Memories of these events may also produce feelings of deep nostalgia or melancholy, potentially triggering depressive thoughts.

Other factors may be physiological. Many people experience spring allergies, where our immune systems are working twice as hard to feel twice as crumby for days on end. Our bodies and our minds might feel helplessly depleted during the height of hay fever. Hormones, specifically melatonin, might also contribute to mood changes in the springtime.

Here are some tips that can help:

Make walking part of your daily routine

With spring upon us, getting into the habit of reaching your daily step goal feels more manageable: it’s typically pretty temperate out, it can be easy to find buddies to join you, and the daylight hours are adequate.

Prioritize a consistent bedtime routine

We’ve moved past the change to daylight savings time and days are getting longer. It can be tempting to let your bedtime inch later and later, but prioritizing sleep is important for both your physical and mental health. Stick to a set bedtime and start to train yourself to be getting those 7+ hours of sleep each night.

Pick up a new hobby

Many of us don’t know how to engage in actual leisure time, which can be a protective factor against burnout, anxiety, depression, and so much more. Spring can be the ideal time to try out an outdoor activity like biking or hiking. If indoor activities are more your speed, reading, crafting, or puzzles are just a few options. Take a stroll through a craft store and see what catches your eye! Try out a few things. And remember: you don’t have to be good at whatever you choose, you just have to enjoy it!

Cook at home

A lot of people don’t really like cooking.  It can feel daunting and time-consuming. But this can be a time to practice the art of cooking. It also increases the likelihood that you are eating nutrient-dense foods (which is fantastic for your mental health), saving money (less financial stress is a big win), and picking up a new hobby. Farmer’s markets return and the produce section of the grocery store has more in-season fruits and vegetables. Start small: grab a cookbook or check out a new food blog.

Find a routine

Try to find at least one consistent activity during the week to look forward to. This could look like Monday evening walks with your dog, a self-care activity mid-week, or a Saturday lunch with friends.

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?

Let's take the precautionary steps to prevent dangerous and life-threatening fires.  According to the National Fire Prevention Association, the winter months see an increase in home fires, deaths and injuries. These are the months when we turn on the heat to keep our homes warm.

• Make sure your heating source is well maintained. Whether it's a fireplace, wood stove, a furnace or electric heat, check the equipment before using or have them serviced.
• Don't store items near your heating source. Boxes, clothes, and other fuels may ignite if they are close.
• Make sure draperies and furniture and other combustible items are kept far enough away from a heating source.

3 Common Causes of Fire

1. Kitchen - It's important to not leave burners or grills unattended. Make sure to use proper equipment and to keep dish towels, clothing and other items away from heating elements and open flame. Keep pets secured away from the kitchen, especially when you're not home. They can inadvertently turn on burners.
2. Candles - Never leave a burning candle unattended. As an alternative, use battery-operated candles for ambiance.
3. Smoking - Unattended cigarettes or overly full ashtrays start fires. Curious children might play with matches or lighters. Keep them well out of their reach.

More National Fire Prevention Month tips

DO YOU KNOW WHERE THE FIRE EXTINGUISHERS ARE LOCATED AT HOME AND WORK?
Get a fire extinguisher and make sure it's not outdated. Most fire extinguishers have an expiration date. Place one on each floor of the house and work location and in garages, too.  The National Safety Council recommends this acronym, PASS, to remember the steps of how to use a fire extinguisher.

Have an escape plan. We practice fire drills at school but practice them with your family and make sure everyone knows where to go depending on where the fire is in the home. Have at least two ways to get out of the house, too. Set a meeting place for everyone.

In the event of a fire, do not try to salvage items before leaving. Personal effects can be replaced, but lives cannot. Instead, keep valuable documents in a fireproof box for recovery later.

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.

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

We would like to recognize that October is National Domestic Violence Awareness Month.

If someone you know is experiencing Domestic Violence, there is a hotline available: 800-799-7233.

The State of Michigan VOICEDV hotline provides materials that assist the needs of survivors, their family, friends and allied professionals, in addition to round-the-clock phone, text and chat services.  All services are confidential and free of charge. Advocates are trained to provide immediate crisis counseling, advocacy and referral. More information can be found by clicking here.

For more information, use this resource: National Coalition Against Domestic Violence.

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?

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