Preparing for the Seasons

Seasons Change

Moving from hot/warm weather to cooler temperatures can affect our immune systems and make us more susceptible to colds and flu. This is a great time to prepare yourself, family and your environment to avoid getting sick as the seasons change.

Here are a few tips from our partners at Atrium Health that you can do to keep you and your family healthier.

Proper Hand Washing

• Stop germs from spreading from one person to another person. Follow these five steps every time.

1. Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
2. Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers, and under your nails.
3. Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning to end twice.
4. 
   Rinse your hands well under clean, running water.
5. Dry your hands using a clean towel or air dry them.

• Use Hand Sanitizer When You Can’t Use Soap and Water
  

Don't Touch Your Face

• Keep your hands away from your face when possible. The main way viruses and bacteria enter the body is through the mouth and nose. 
• Work on quitting those habits like biting nails, touching eyes or nose, and putting your hand under your chin. 
• If you need a reminder, consider putting sticky notes in  areas you often look such as on your computer or bathroom mirror.

Boost Your Immune System

• Eating the appropriate foods is one way to boost your immune system to help fight off cold and flu. 
• Choose a variety of colorful foods, especially vegetables and fruits. Here are some specific foods that may help boost your immune system.

                        Citrus                     

                        Peppers                  

                        Broccoli                  

                        Garlic                     

                        Ginger                   

                        Almonds                 

                        Yogurt                    

                        Turmeric

                        Green Tea

                        Papaya

                        Kiwi

                        Poultry

                        Sunflower Seeds

                        Shellfish

             

Get a Flu Vaccine

• The flu can be a very serious disease that can lead to hospitalization and sometimes even death, especially in the elderly and children. 
• An annual seasonal flu vaccine is the best way to help protect against flu. 
  
• Vaccination has been shown to reduce the risk of flu illnesses, hospitalizations and even the risk of flu-related death in children.

Sleep

• Your immune system needs sleep in order to function properly. 
• Certain proteins are produced during sleep that your immune system uses. 
• Studies show that a person is more likely to get sick when exposed to germs and take longer to recover if they don't get quality sleep or enough sleep.

Move Your Body

• Exercise is needed to help so many of our body’s systems perform properly, and the immune system is no exception.
• Physical activity helps rid our bodies of toxins and may help flush bacteria out of lungs and airways.
• Excess stress may increase are chance of illness. Exercise  helps slow down the release of stress hormones and may help protect us from illness.
  

Resource Links

www.webmd.com/cold-and-flu/features/prevent-flu-dont-be-touchy

www.CDC.gov

www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

www.balmingilead.org/

www.mayoclinic.org/diseases-conditions/insomnia

www.medlineplus.gov

Images – Bing.com

Consider Your Mental, Spiritual and Emotional Health

So how are you really doing? The year 2020 is sure to be one we will never forget. There are so many things that we are seeing and experiencing that we have never seen or experienced before. There are a number of things that bring uncertainty into our lives. Uncertainty can easily be accompanied by worry, fear or anxiety. Jesus had something to say about this. In John 6:33 Jesus tells His disciples: “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.” 

Also, in Matthew 6:25 -34 the bible says “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life? 28 “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendor was dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own."

It takes faith not to worry. We have to believe that God loves us and He will not leave us hanging. In 2 Peter 1:3 the bible says "His divine power has given us everything we need for a godly life through our knowledge of him who called us by his own glory and goodness.". God gives us a number of tools to  overcome both physical and emotional challenges. Anxiety affects of physically and emotionally. When we are riddled with anxiety we can feel like our whole world is on fire. That's the perfect time to follow the bible's instruction to: STOP, DROP and ROLL

Phil 4:4-9 

"4 Rejoice in the Lord always. I will say it again: Rejoice! 5 Let your gentleness be evident to all. The Lord is near. 6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. 8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. 9 Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you.

Step 1: Stop being anxious. We have to learn to recognize when we are anxious by examining our thoughts. We must learn to take them captive. This means gaining control over what we think about ourselves and our lives. Start by not believing lies about yourself or your situations. God believes as long as we have breath in our lungs we have potential. We should believe this about ourselves also. 

Step 2: Drop to your knees and present you requests to God. We should lay before God all those cares and things that are running though our minds.  When you are in the middle of "it",  it can be hard to find them but identify10 things for which you are thankful. 

Step 3: Roll out the old thoughts and roll in a new set based on what is pure, lovely, admirable, excellent and praiseworthy. Make a list of go to truths to remind yourself of what you should hold on to. Think of scriptures like Isaiah 41:10 - "So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. 

When we go to Him the peace of God, which transcends all understanding, will guard our hearts and our minds in Christ Jesus.

YOUR HEALTHIEST SELF - Emotional Wellness Checklist

Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times. Here are tips for improving your emotional health:

BRIGHTEN YOUR OUTLOOK: People who are emotionally well experts say, have fewer negative emotions and are able to bounce back from difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times.

To develop a more positive mindset:

• Remember your good deeds.
• Forgive yourself.
• Spend more time with your friends.
• Explore your beliefs about the meaning and purpose of life.
• Develop healthy physical habits

REDUCE STRESS: Everyone feels stressed from time to time. Stress can give you a rush of energy when it's needed most. But if stress lasts a long time-a condition known as chronic stress-those "high alert" changes become harmful rather than helpful. Learning healthy ways to cope with stress can also boost your resilience.

To help manage manage your stress:

• Get enough sleep.
• Exercise regularly.
• Build a social support network.
• Set priorities.
• Think positive.
• Try relaxation methods.
• Seek help.

GET QUALITY SLEEP:  To fit in everything we want todo in our day, we often sacrifice sleep. But sleep affects both mental and physical health. It's vital to your well-being. When you're tired, you can't function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Take steps to make sure you regularly get a good night's sleep.

To get better quality sleep:

• Go to bet and get up each day at the same time.
• Sleep in a dark, quiet place.
• Exercise daily.
• Limit the use of electronics.
• Relax before bedtime.
• Avoid alcohol, nicotine & stimulants late in the day.
• Consult a health care professional if you have ongoing sleep problems.

BE MINDFUL: The concept of mindfulness is simple. This ancient practice is about being completely aware of what's happening in the present-of all that's going on inside and al that's happening around you. It means not living your life n "autopilot". Becoming a more mindful person requires commitment ad practice. Here are some tips to help you get started. 

To be more mindful:

• The some deep breaths in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.
• Enjoy a stroll and notice the sights around you.
• Practice mindful eating. Be aware of each bite and when you're full.
• Find mindfulness resources in your local community, including classes, programs, or books.

COPE WITH LOSS: When someone you love dies, your world changes. 

There is no right or wrong way to mourn. Although the death of a loved one can feel overwhelming, most people can make it through the grieving process with the support of family and friends. Learn healthy ways to help you through difficult times. 

To cope with loss:

• Take care of yourself.
• Talk to a caring friend.
• Try not to make any major changes right away.
• Join a grief support group.
• Consider professional support.
• Talk to your doctor if you're having trouble with everyday activities.
• Be patient. Mourning takes time.

STRENGTHEN SOCIAL CONNECTIONS: Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health-both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being. 

To build healthy support systems:

• Build strong relationships with your kids.
• Get active and share good habits with family and friends. 
• If you're a family caregiver, ask for help from others.
• Join a group focused on a favorite hobby, such as reading hiking or painting.
• Take a class to learn something new.
• Volunteer for things you care about.
• Use virtual tools to stay connected with friends.

For other wellness topics, please visit
www.nih.gov/wellnesstoolkits