Wellness Wednesday

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.

It's time to look at your mouth!

We need to take proactive steps in maintaining oral health and seeking regular dental check-ups. Oral health is an essential component of overall health and can significantly impact a person’s quality of life. Poor oral health can lead to various problems, including tooth decay, gum disease, and bad breath. Additionally, research has shown that there is a strong link between oral health and systemic diseases such as diabetes, heart disease, and stroke.

By taking care of your oral health, you are not only preserving your smile but also protecting your overall health. Preventive care is the foundation of good oral health. This includes brushing your teeth twice a day, flossing daily, and visiting your dentist regularly for check-ups and cleanings. These simple steps can help prevent tooth decay, gum disease, and other oral health problems.

Celebrated on the last Friday of April in Michigan, Arbor Day is a nationwide tradition that encourages people to plant trees. Humans have relied on trees for their very survival so you could say they are woven into the very fabric of who we are. We find nourishment in their nutrient-rich fruits, shelter in their limbs, healing in their medicinal compounds, protection as they absorb harmful pollutants, and wonder in their presence.

# 1 Trees clean the air so we can breathe more easily.

In the contiguous United States, urban trees remove an estimated 711,000 metric tons of air pollution every

Technological advancements make life easier but they can come at a cost. Every day it seems as if a data breach story hits the news. As individuals and families use more technology, there is a lot at stake when it comes to protecting ourselves online. 

Here is a booklet that addresses identity theft: Identity Theft Booklet from FTC.

If you are the victim of identity theft, use this resource to start your recovery plan: https://www.identitytheft.gov/.

Have computer security programs running and regularly updated to look for the latest threats. Install anti-virus software to protect against malware (malicious software) that can steal information such as account numbers and passwords, and use a firewall to prevent unauthorized access to your computer.

Be smart about where and how you connect to the internet for banking or other communications involving sensitive personal information. Public Wi-Fi networks and computers in public places such as libraries or hotel business centers can be risky if they don’t have up-to-date security software.

Ignore unsolicited emails asking you to open an attachment or click on a link if you don’t know who sent it or why. Cybercriminals are good at creating fake emails that look legitimate, but can install malware. Your best bet is to either ignore unsolicited requests to open attachments or files or to independently verify that the supposed source actually sent the email to you by making contact using a published email address or telephone number.

Be suspicious if someone contacts you unexpectedly online and asks for your personal information. A safe strategy is to ignore unsolicited requests for information, no matter how legitimate they appear, especially if they ask for information such as a Social Security number, bank account numbers and passwords.

Use the most secure process you can when logging into financial accounts. Create “strong” passwords that could be easy for you to remember and difficult for others to guess.  The National Institute of Standards and Technology has suggested passwords that are at least 12 characters in length and include multiple character sets, such as a mix of uppercase and lowercase letters, numbers and keyboard symbols. A good example is “1Banana+1Pineapple.” Change passwords  regularly, and try not to use the same passwords or PINs (personal identification numbers) for several accounts.

Be discreet when using social networking sites. Criminals comb those sites looking for information such as someone’s place of birth, mother’s maiden name or a pet’s name, in case those details can help them guess or reset passwords for online accounts or figure out answers to security questions that some sites use.

Be careful when using smartphones and tablets. Don’t leave your mobile device unattended and use a device password or other method to control access if it’s stolen or lost.

It's time for Staying Safe, Staying Covered which refers to protecting your property, whether you are a homeowner or a renter. Do you have the insurance coverage needed to prepare for the potential impact of severe weather conditions? Make sure that you have the right insurance in place now so that this can help you recover when severe weather hits.

Severe weather is especially common during rapid temperature swings in the spring warmup. These changing conditions can create dangerous weather patterns that significantly increase the potential for damaging severe weather, such as high winds, hail, or tornadoes.

Review your insurance coverage. Verify that you have appropriate coverage with your insurance company and discuss any coverage needs. Make sure you are financially comfortable with the amount of your deductible and know how it applies to an insurance claim. Though many types of storm damage are covered by homeowners and renters insurance, flood damage is typically not covered unless you have purchased flood insurance. Water and sewer back-up is also not automatically covered under a homeowners or renters policy.

Reminder that all important documents listed below should be stored in a safe place, such as a safe deposit box, with a relative, or digitally online. Be sure to let a family member or another trusted adult know where these documents are located.

• Take inventory. Create a detailed list of personal possessions with photographs of each room on the property, and a thorough list of other valuables not seen in the photographs.
• Secure important documents. Store copies of all insurance policy declaration pages and insurance cards in a secure place.
• Protect your finances. Make sure to have a financial plan for paying an insurance policy’s deductible to help avoid severe financial strain in the aftermath of a disaster. A deductible is a certain amount of money that must be paid out-of-pocket before the insurance company will pay a claim after a loss.
• Gather emergency contacts. Make a list of important phone numbers including family members,  and insurance companies.

If your property is damaged, you should:

• Report the claim. Contact your insurance company's claims hotline and/or agent and have your policy number(s) ready as well as other relevant information easily available. To make the claims process even easier, use this Insurance Claims Tracking Sheet which has been prepared by the State of Michigan's Department of Insurance and Financial Services.
• Prevent further loss. Take steps to protect the property to avoid further loss but do not make permanent repairs until the insurance company has inspected the damage. Be sure to keep receipts for any purchases of supplies that are needed to protect the property.
• Document the loss. Take pictures or videos of the damaged items and do not get rid of the items until instructed to do so by the insurance company.
• Protect yourself from fraud. After a storm, fraudsters claiming to be adjusters, contractors, and other service providers often go door-to-door claiming to offer services, like debris cleanup or building repairs. In these scams, the work may not be completed, may be completed with poor-quality materials or shoddy workmanship, or you may be significantly overcharged for the work. Always contact your insurer before hiring a contractor, verify the credentials and licensure of these individuals, be present in the home when damage is inspected or repaired, and never sign a contract for work without understanding it first. Also keep in mind that insurance adjusters work for and are paid by insurance companies, and you should not be asked to pay them for their services. To report a scam or price gouging, contact Michigan's Attorney General at 877-765-8388 or online for further information.

The state of Michigan doesn't require renters insurance by law. However, your landlord might make it a condition of your lease specifically because it’s important to them that you have liability insurance. Even if it’s not required, it’s highly recommended.

• Your landlord's insurance is for the building, not your stuff. Any damage to your personal property due to fire, theft, etc. is your financial responsibility unless you have a renters insurance policy.
• Your “landlord’s responsibility” is limited. Yes, a landlord is responsible for fixing structural damage like a broken pipe. But, if that broken pipe destroys your belongings, and you don’t have renters insurance coverage it’s solely on you to replace your stuff.
• When determining the amount of renters insurance you may need, think about the value of your belongings. This number can add up quickly. Determine your amount of coverage by creating an inventory of the things you own or store in your residence. This will help you assess the value and determine how much coverage you need. Make sure to read into your policy to determine whether your coverage is actual cash value, which takes depreciation into account, or replacement cost coverage, which replaces your items at their retail price of today.

The state of Michigan encourages consumers to first attempt to resolve any claim disputes directly with their insurance company. If a resolution cannot be reached, contact the Department of Insurance and Financial Services at 877-999-6442, Monday through Friday from 8 a.m. to 5 p.m., or submit a complaint online at Michigan.gov/DIFScomplaints.

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.

There has been much talk of measles in the news. Here is the latest information from the US Department of Centers for Disease Control and Prevention (https://www.cdc.gov/measles/data-research/index.html.)  They will be updating this page every Friday.

• Early Stage: 4-7 days: fever, cough, runny nose, sore throat, red eyes (conjunctivitis), and Koplik's spots (small white spots inside the mouth)
• Rash Stags: (3-7 days): A red, blotchy rash that starts on the face and spreads to the rest of the body
• Other Symptoms: Diarrhea, vomiting, headache, muscle ache

Treatment:

Why is there more measles activity now?

Measles was declared eliminated in the United States in 2000. This was due to a very high percentage of people receiving the safe and effective measles, mumps, and rubella (MMR) vaccine. In recent years, however

• U.S. MMR coverage among kindergarteners is now below the 95% coverage target—much lower in some communities—and is decreasing.
• Global measles activity is increasing, meaning more chances of an unvaccinated person infected with measles abroad returning to the United States.

It's time to take a look at your surroundings. More than 90 percent of the time, poisonings happen in people’s homes with the majority  occurring in the kitchen, bathroom and bedroom.

Carbon monoxide (CO)

Have a working carbon monoxide detector in your home. The best places for a CO detector are near bedrooms and close to furnaces.

Household products and chemicals

• Household cleaners and disinfectants can make you sick when not used properly. Always follow the instructions on the product label to ensure safe and effective use.
• Bleach is especially toxic and should not be mixed with anything other than water. Do not use bleach on any food products.
• Keep all household cleaners, laundry products, antifreeze and potentially poisonous substances in locked cabinets or out of the reach of children.
• Keep products in their original containers.
• Do not use food containers (such as cups or bottles) to store household cleaners and other chemicals or products.
• Never mix household or chemical products together. Doing so can create a dangerous gas.

Art supplies

• Some art products are mixtures of chemicals. Make sure children use art products safely by reading and following directions.
• Do not eat or drink while using art products.
• Wash skin after contact with art products.
• Clean equipment. Wipe tables, desks, and counters.
• Keep art products in their original containers.

Food

• Never use commercial cleaning products on food or food packaging.
• Wash your hands and work surfaces before, during, and after preparing food.
• Store food at the proper temperatures. Refrigerated foods should not be left out at temperatures above 40 degrees F (5 degrees C).
• Use clean utensils for cooking and serving.

Outdoors

• Know what poisonous snakes and poisonous plants are in the area where you will be and wear proper attire when hiking outdoors.
• Check the label on any insect repellent. Be aware that most contain DEET, which can be poisonous in large quantities.

Batteries

• Keep out of the reach of children.
• Make sure all devices in your home that use button batteries are secure.
• Do not leave batteries out where they can be mistaken for medicine or pills.
• Do not put batteries near the mouth.
• Dispose of button batteries safely and quickly.

Medicines

Never share prescription medicines. If you are taking more than one drug at a time, check with your health care provider, pharmacist, or call the toll-free Poison Help line (1-800-222-1222), to find out more about possible drug interactions.

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.