Wellness Wednesday

We want to bring your attention to a service provided by AFT National: https://www.aft.org/health-hub.

Here are the topics that are covered in the Health Hub:

AFT also hosts many webinars that are health-related. To access these webinars, go to this link: Share My Lesson Wellness Webinars. You can scroll through the webinars that have previously been aired, go to register, and then the webinar will come through as an "On Demand". There are over 40 different topics under the category of Wellness Webinars.

Also, check out lesson plans that are available under the category "Wellness" on Share My Lesson: Lesson Planning for Wellness at Share My Lesson. With over 50,000 entries, you're sure to find a few that are of interest to you.

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.

The importance of maintaining good eye health can be overlooked. March is National Save Your Vision Month  which serves as a reminder to prioritize the health of our eyes and maintain a clear and bright outlook on life. This annual observance is dedicated to promoting the significance of regular eye check-ups, understanding the risks of digital eye strain, and adopting habits that ensure optimal eye health.

1. Stop Staring

A record number of people of all ages are spending many of the hours each day looking at a computer, tablet or phone.  Limit your digital eye strain by adopting the 20/20/20 rule developed by the American Optometric Association. Take a break from your screen every 20 minutes, focusing on something at least 20 feet away for 20 seconds.

2. Make-Over Your Make-Up

Eye make-up should be routinely replaced. Mascara and liquid liners should be used no more than 3 months, eye shadows and pencil liners no more than one year. Try and look for make-up that is free of metallic and harsh ingredients such as parabens and aluminum. Avoid water-proof eye make-up if you are a contact lens wearer. Use extreme caution when using eye-lash extensions, as they are not approved by the US Food and Drug Administration because of the ingredients in glue that can potentially harm your vision.

3. Quit the Spit

85% of Americans are not properly cleaning or storing their contact lenses. Be sure to only use a high-quality solution to cleanse your contact lenses, and not your saliva or tap water.

4. Eat the Rainbow

Key nutrients in leafy greens, berries, beets, citrus and even certain fish (high in Omega 3s) are important for healthy vision. A balanced diet of colorful fruits and veggies, eggs and fish is incredibly beneficial in maintaining all areas of your health.

5. Work it Out

Running or walking can reduce the risk of age-related cataracts, glaucoma and reduce your risk of age related macular degeneration (AMD). Since many eye diseases are related to high-blood pressure and diabetes, a well-rounded week with physical activities and a healthy diet can help alleviate progression of the diseases.

6. Drink Up

Staying hydrated is important for the health of your eye. Dehydration reduces the lubrication of your eye, which can make eye-strain and dry-eye even more uncomfortable. Dehydration can even cause blurred vision and headaches. Drink green tea as it has Vitamins A and C, lutein and zeaxanthin which are known as ” the eye vitamins”.

7. Ditch the Smokes

Smoking has been linked to notable increased risk for Glaucoma, Cataracts, AMD and diabetic retinopathy. Smokers are also twice as likely to develop Uveitis, an inflammation of the uvea that can lead to vision loss. Smoke also exacerbates dry-eye conditions.

8. Cover Up

When the days are longer and the sun is shining, don’t forget to protect your eyes with 100% UV blocking glasses. Donning a hat is also an extra layer of protection. Just like sunscreen protects your skin, these protect your eyes from light damaging rays. Remember to wear those glasses while driving in the sun!  Protective eye wear is key in reducing sports-related eye injuries. Even in your garage, protective goggles can reduce the risk of airborne particles from woodworking or other projects entering your eyes.

9. Get to your Eye Doctor

Annual exams go well beyond just having blurry vision. They can detect serious health concerns.

10. Don’t forget the Kids

Often parents don’t take their children in for a comprehensive eye exam because they are being substituted for school offered vision screenings. Vision screenings can alert parents to a possible issue but be sure to get your children in for a comprehensive eye exam with a ophthalmologist or optometrist.

www.randomactsofkindness.org
 

The phrase "practice random kindness and senseless acts of beauty” was coined by Anne Herbert in 1982. It was a response to another phrase about random acts of violence and senseless acts of cruelty — and written with the aim of putting an end to violence. A random act of kindness is in most cases, a non-organized and spontaneous gesture of kindness towards someone who needs it.

It’s a celebration of all the ways we can become a positive influence in each other’s lives. Even one small act of kindness can mean a great deal to somebody. It is important for us to constantly be reminded to be kind to one another and to give others hope whenever we can.

• Give Compliments: Offer sincere compliments to friends, family, and even strangers to brighten their day.
• Pay It Forward: When you’re at a coffee shop or drive-thru, pay for the order of the person behind you.
• Send Thoughtful Messages: Send uplifting messages or notes to friends, reminding them of your appreciation and support.
• Help a Neighbor: Assist a neighbor with tasks like shoveling snow, mowing their lawn, or grocery shopping.
• Donate to Charity: Contribute to a charitable organization or cause that you’re passionate about.
• Visit the Elderly: Spend time with elderly individuals in nursing homes or assisted living facilities, offering companionship and a listening ear.
• Volunteer Your Time: Volunteer at local charities, shelters, or community events to make a positive impact.

The holidays can be a stressful time. Today, our message is twofold: first, a short video with tips for enjoying this time of the year.

How to Make the Holidays More Enjoyable

“Holidays are times spent with our loved ones.” This has been imprinted on our psyche from a young age. Holidays mark the passage of time in our lives. They are part of the milestones we share with each other and generally represent time spent with family. But since holidays are for being with those we love the most, how does one cope when a loved one has died? For many this is the hardest part of grieving.

We offer these 3 C's to cope: 

Choose.  During the holidays it is easy to drift into activities that increase our pain. But we have choices. We can decide what activities we wish to participate in, who we want to be with and what we want to do.

Communicate.  It is important that we discuss our choices with others, especially those who are affected by them. They have needs as well. Their ways of dealing with grief may be different.

Compromise.  There is no right or wrong way to grieve. When we communicate, we may find that our feelings and needs and the very ways that we cope will differ. We need to find space for compromise.

We Remember Them

At the rising sun and at its going down; We remember them.

At the blowing of the wind and in the chill of winter; We remember them.

At the opening of the buds and in the rebirth of spring; We remember them.

At the blueness of the skies and in the warmth of summer; We remember them.

At the rustling of the leaves and in the beauty of the autumn; We remember them.

At the beginning of the year and when it ends; We remember them.

As long as we live, they too will live, for they are now a part of us as We remember them.

When we are weary and in need of strength; We remember them.

When we are lost and sick at heart; We remember them.

When we have decisions that are difficult to make; We remember them.

When we have joy we crave to share; We remember them.

When we have achievements that are based on theirs; We remember them.

For as long as we live, they too will live, for they are now a part of us as, We remember them.

— Sylvan Kamens & Rabbi Jack Riemer

Fraud is everywhere. Staying up to date on the latest scams can help you protect yourself and your loved ones. One source of information is from AARP: AARP Fraud Watch Network. They offer several free webinars for tips to help you spot, avoid and report common scams, including romance, gift cards, Medicare and more cons.

Another source of information is from the Consumer Financial Protection Bureau. We usually feature short videos on Wellness Wednesday but this one at 17 minutes but is worth the time: CFPB Helping Patrons Spot and Avoid Fraud.

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.

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.

Summer and the outdoors go hand in hand. However you need to watch out for sun exposure.
Slip, Slop, Slap, Seek, Slide: Watch this 2 minute video: Iconic 5 Word Phrase From Australia. (In the US, you can check the UV Index at EPA UV Index.)

Are people of color at risk for skin cancer?  Yes, The Facts About People of Color & Skin Cancer Risk. 

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.