WELLNESS

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The Importance of Wellness

Wellness plays a critical role in well-being. Wellness is about achieving optimal health and well-being across all areas of life—intellectual, financial, physical, emotional, and environmental. It requires dedication to effort and ongoing maintenance to remain optimal. These five dimensions of well-being are naturally linked, each contributing to overall well-being. Maintaining an active and healthy lifestyle is essential for overall well-being.

We encourage all employees to strive for a healthy work-life balance, engaging in activities that foster growth and development. Positive activities can increase our self-awareness, boost our self-esteem, and encourage an atmosphere of fulfillment and purpose, all while improving the quality of our relationships.

Staying healthy and fit is essential for our overall well-being and can make us live happier lives. By making fitness a priority in our lives, we will improve mental and physical well-being, strengthen social connections, increase productivity levels, and ultimately enhance the quality of our lives.

Preventive Health

Every year, preventive care screenings and exams save up to 100,000 lives in the United States.

Many of us may overlook the importance of annual check-ups, particularly when we consider ourselves “healthy.” However, preventive care can help prevent chronic diseases and encourage necessary lifestyle changes.

Screenings and primary care consultations significantly increase life expectancy, especially among the 30-49 year-old age group.

Hudson City School District encourages you to take charge of your health by scheduling your Preventive Care Visit. Engaging in age- and gender-appropriate screenings is crucial for your overall well-being.

Getting started:

Reach out to your primary care provider (PCP).
If you don’t have a PCP, search for available in-network providers through Medical Mutual.
Medical Mutual employee portal.

Prioritize your health and schedule your preventive care visit today!

Below are monthly wellness tips to assist members with their wellness journey. Be sure to check back monthly for suggestions and guidance toward overall well-being.

2025 Monthly Tips

June
Monthly Observance: Pride & Mental Health

Currently 4.5% of the U.S. population identifies as lesbian, gay, or bisexual. Of those, over 39% reported having a mental illness in the past year. Identifying as a member of the LGBTQI+ community does not automatically constitute that person to have a mental illness or disorder. People within that community have a different view on sexual orientation (who you are romantically or physically attracted to) or gender identity (internal sense of being male, female, both or neither which is separate from your biological sex). Members within this community who express themselves may face rejection from peers, colleagues, and friends, which can exacerbate feelings of loneliness. A study noted that LGBTQI+ people used mental health services at 2.5x higher rates than their heterosexual counterparts. This could be due to the risk of them experiencing shame, fear, discrimination, and adverse/or traumatic events. Socially there are many negative stereotypes of being LGBTQI+, which makes people not a part of that community uncomfortable with identity differences.

How can we change the views and impact LGBTQI+ community members in today’s society?

Key points to consider:

Use correct pronouns

Avoid labels and stereotypes

Be mindful of language

Take time and educate yourself

Focus on the individual

Ask questions if you are unsure

General terminology

Resource Link, Resource Link

Study: Platt, L. F., Wolf, J. K., & Scheitle, C. P. (2018). Patterns of mental health care utilization among sexual orientation minority groups. Journal of Homosexuality, 65(2), 135-153

Weekly Observance: Men’s Healths Week

Men’s Health Week is celebrated June 9th – 15th, 2025. It is a week of reminders to encourage men to take charge of their health with focuses on physical, mental health, and social connections. During the month of June, we want you to set goals for your health and wellness, and create a roadmap for achieving those goals!

Let’s Start With Physical: Men are significantly less likely than women to seek preventive care services and are more likely to not have a primary care provider.

GOAL 1: Establish a primary care provider, from there

GOAL 2: Discuss with your primary care provider your medical history, and ask about recommended age-and-gender appropriate screenings.

Click HERE for more information on age-and-gender appropriate screenings.

Next Men’s Mental Health: Men are less likely to seek out mental health services in comparison to women. Men are more likely to suffer “deaths of despair” such as alcoholism, overdose and suicide.

GOAL: Seeking help is not a sign of weakness but a sign of strength. Look into organizations such as HeadsUpGuys or Don’t Change Much for self-care and helpful tools.

Lastly The Importance of Social Connection: Research shows that people who experience loneliness and isolation are at an increased risk for heart disease, dementia, stroke, depression and anxiety.

GOAL 1: Answer a phone call from a friend

GOAL 2: Invite someone to share a meal with you

Resource Link

Day Observance: Hydration Day

June 23rd

Since 2016, June 23rd is recognized as National Hydration Day. Our bodies are composed of 60% water, however, roughly three-quarters of Americans are considered to be chronically dehydrated. According to the CDC, dehydration can contribute to mood swings, kidney stones, overheating, lack of mental focus, and among other conditions. Recommended water consumption on a daily basis for men is 15.5 cups, and for women is 11.5 cups. Consuming adequate amounts of water can promote healthy digestion, regulation of body temperature and blood pressure, proper brain function, aid in weight loss and more.

“Drinking water can fill you up while eating, and help prevent overeating because your stomach will fill up quicker.” – Dr. Allen Conrad

Here are a few tips to stay on top of your water consumption:

Try implementing a habit tracker– this will allow you to track daily habits and keep you on pace to hit your daily consumption goals! Search for a downloadable mobile version or start using a wellness journal.

Flavor it – add lemons, limes, oranges, cucumbers, watermelon, strawberries and more to change the taste.

Tie it into a routine– start your morning off with a glass of room temperature water, implement it during meals and more.

Challenge a friend or co-worker– start a healthy competition with a friend or peer to help keep you on track.

Take it to go– utilizing a water bottle every time you leave the house to bring it to you where you go.
May
Monthly Observance: Mental Health

We All Have Mental Health

Mental health encompasses emotional, psychological, and social well-being, shaping our thoughts, feelings, and actions. It reflects resilience rather than weakness, influencing our capacity to adapt to challenges. Conditions vary and can affect anyone, regardless of age, gender, or background, often disrupting mood, thinking, or behavior. Seeking support and treatment are vital for managing these conditions and fostering well-being.

CLICK HERE for additional resources for Mental Health!

Monthly Observance: High Blood Pressure Education

Measuring your blood pressure is an important step toward keeping a healthy blood pressure. High blood pressure often has no warning signs or symptoms and many people are unaware that they have it.

How often should you have your blood pressure checked?

This can vary person to person, if you have high blood pressure it is recommended to have it checked more regularly. If you suspect you may have high blood pressure, it might be best to consult the proper health care professionals.

What affects your BP?

Many things can affect your blood pressure reading such as nervousness about having your blood pressure taken- also known as “white coat syndrome.” What you ate, drank or did before your reading- smoking, drinking alcohol or caffeine, or exercises within 30 minutes can impact your reading to read higher than your normal. How you are sitting- crossing your legs and letting your cuffed arm droop rather than rest on a table side can impact your reading.

Where to get it checked?

Home blood pressure cuff

Pharmacy’s

Doctors Office

Proper way to check?

Do not eat or drink 30 minutes prior to taking your blood pressure

Empty your bladder

No talking

Arm resting at chest height

Cuff against bare skin, snug but not too tight

Back is supported in a comfortable chair

Sit with feet flat on the floor

Recommendations on lifestyle changes to help lower your blood pressure:

Get regular physical activity

Do not smoke

Eat healthy foods

Keep a healthy weight

Create a care plan with your health care team

Just know that checking your blood pressure is the only way to know for sure whether it is too high.

Resource Link, Resource Link

Weekly Observance: Women’s Health Week

“Every woman’s success should be an inspiration to another. We’re strongest when we cheer each other on.” –Serena Williams

National Women’s Health Week starts each year on Mother’s Day (May 11th-17th). This week encourages women and girls to make themselves and their health a priority. Embracing a holistic approach to caring for themselves by reevaluating their physical, mental, social and emotional health. Women, take charge of our well-being by:

Going to your preventive screenings, CLICK HERE for a recommended list of screenings by your age. Common screenings women 21+ typically receive are: women’s well visit and cervical cancer screening

Enjoying a healthy and balanced diet. Avoid excessive use of alcohol, and avoid smoking. You may have programs available through your company benefits such as an employer assistance program (EAP), weight management programs or pre-diabetes programs, health coaching and more!

Get active! Move more and sit less- take the stairs, a walk at work, stretch during down time, schedule time to prioritize a wellness class or gym time.

Prioritize your Mental Health- take a deep breath and relax, be active, connect with others, seek support from friends, family and trusted organizations, seek professional help, connect with your EAP provider if applicable, utilize mental health applications such as calm, headspace, and more.

– notice any changes to your menstrual cycle? Utilize an application to track and log important key factors that could be impacting those changes. Take steps to prevent yourself from getting sick. Make time to unwind. Prioritize your sleep. Avoid use of tobacco products, over consumption of alcohol, and vaping. Recognize when you need help and ask for it! Lastly, consult your primary care physician on vitamins to take to boost your immunity and more!
April
Monthly Observance: Stress Awareness

S.T.R.E.S.S… a combination of physical and mental pressure that can be hard to shake off. April is Stress Awareness Month, and experts are noticing that stress is more harmful than many of us realize.

Chronic stress hurts the body systems. Long-term stress can lead to cardiovascular issues such as high blood pressure, heart attack, and increased risk of stroke. The endocrine system can become imbalanced by a hormonal shift and cause chronic fatigue, diabetes, obesity, depression and immune disorders. The female reproductive system can be impacted by irregular and painful menstrual cycles and potential infertility. Gastrointestinal system can temporarily cause bloating, nausea, stomach pain, changes in appetite or long-term stress can worsen the short-term problems, weaken intestinal barriers, and release gut bacteria into the body. The male reproductive system can impact partners ability to conceive and more. Musculoskeletal system is impacted by muscle tension, headaches, migraine, back pain and chronic pain in other parts of the body.

There are ways to cope with stress: deep breathing exercises, physical activity, spending time outside, eating healthy mindfulness and meditation, and adequate sleep.

Resource Link

Monthly Observance: Skin Cancer & Early Detection

Throughout the month of April, there are numerous opportunities for everyone to join in raising awareness, inspiring action, and celebrating the strides we’ve made together. Here’s how you can get involved:

Spread Awareness: Use your voice and platform to raise awareness about the importance of cancer prevention and early detection.

Promote Healthy Lifestyle Habits: Encourage individuals to adopt healthy lifestyle habits that can reduce their risk of developing cancer.

Participate in Screening Programs: Take proactive steps to prioritize your health by participating in cancer screening programs recommended for your age and risk factors.

Support Research and Innovation: Support cancer research initiatives and organizations dedicated to advancing innovative treatments, diagnostic tools, and prevention strategies.

Engage with Community Events: Attend or organize community events, fundraisers, and awareness campaigns dedicated to cancer prevention and early detection. From charity walks and educational seminars to health fairs and volunteer opportunities, there are countless ways to make a meaningful impact in your local community.

Advocate for Policy Change: Advocate for policies that prioritize cancer prevention, early detection, and access to affordable healthcare services.

Learn the Signs and Symptoms of Cancer: Education is key to early detection and timely treatment. Take the time to familiarize yourself with the signs and symptoms of various types of cancer, as early detection can significantly improve outcomes.

For more information, free preventive guides and more visit: https://spottingcancer.org

Day Observance: Earth Day at Work: Workplace Sustainability

April 22nd is recognized as an annual event to raise awareness of protecting the planet and the surrounding environmental issues. There are opportunities to volunteer within your communities that may include: cleaning up the parks, cleaning up the beaches, cleaning up the local sidewalks and more! However, if you are at work and cannot participate physically here are some tips:

Start a recycling or composting program

Add office plants

Reduce & reuse- remove plastic products from the kitchens, in exchange for sustainable options

Implement remote work

Implement a paid volunteer day (Bonus if it’s on Earth Day!)

Go digital- reduce the use of printing and paper products

Run a sustainability challenge- learn about the environmental impact of your choices, develop sustainable habits and incentivize for completion efforts
March
Monthly Observance: Nutrition Month

During the month of March, people strive to better themselves by starting a healthy lifestyle that includes good nutrition and adequate physical activity. National Nutrition month is a great way to continue your SMART goals you set in the beginning of the year.

Specific

Measurable

Achievable

Relevant

Time-bound

A theme to this month’s nutrition is “Food Connects Us.” Food is a connecting factor for many of us, it connects cultures, families and friends. Sharing a meal is an opportunity to learn about where ingredients are sourced, preparation and who made it. Food helps create memories, value traditions, improve and impact health, and influence our relationships. Take a look at the National Nutrition website for more information. Another helpful tool is the MyPlate can help you to determine how many calories a day you need to maintain your current weight based on your age, sex, height, weight, and physical activity level. You can then click on the results to see recommended daily amounts of fruits, vegetables, protein, dairy, and grains for adequate nutrition at your calorie level. It is important to remember to balance your healthy diet with physical activity. Adults need 150 minutes of physical activity each week, including aerobic activity and muscle-strengthening activity. This can be 30 minutes a day, five days a week. Be sure to always hydrate, hydration is key!

Weekly Observance: Sleep Awareness

National Sleep Awareness Week March 9th – 15th

Is your sleep related to your mental health? Hint: There’s a BIG connection between sleep and your emotional well-being.

Sleep is critical to your overall health. While you sleep your mind and body undergo restorative processes, consolidating memories, processing emotions, cleansing toxins and recreating cells. Poor sleep can make one more irritable, lack in cognitive skills and attention spans, and make it harder to cope with daily stress. Adults who do not receive the recommended 7 to 9 hours, are more likely to experience mild or greater levels of depression. On the other hand, adults who may currently experience depression, may have their sleep impacted by their current state of mind.

Utilize the recommendations below to help you improve your connection between sleep and mental health:

Spend time in bright light, during the day, natural light or equivalent brightness.

Exercise regularly, aim for 30 minutes a day for 5 days a week, however try to not exercise 2 to 3 hours prior to falling asleep to help your body rest.

Eat healthy meals, and aim for consistent times day after day.

Work on wind-down time each night as part of your relaxation routine.

Control your surrounding environment, put down your devices an hour before bed, and sleep in a quiet, cool, dark room.

Avoid before bedtime: heavy meals, nicotine use, caffeine use, and alcohol.

If you are still struggling with your sleep or mental health, it may be time to talk with a doctor, health coach or any other professional.

Day Observance: World Obesity

Recognition Day March 4, 2025

The World Health Organization (WHO) has categorized obesity as a global epidemic. Humans across nations are experiencing weight gain at a rapid pace that is being considered as “globesity.” To be considered obese, a person’s BMI would need to be at 30 or exceed 30. It is estimated by 2035: that 1.9 billion will be living with obesity, that is 1 in 4 people, almost 400 million children will be living with obesity, that is 1 in 5 children, 4 billion people will be living with overweight or obesity, and childhood obesity will increase 100% from 2020 to 2035. Looking at the projected upward trends and wondering what you can be doing to impact change? Take a look at the root causes throughout society, throughout a person who may be living with overweight or obesity.

Biology: the body has built-in mechanisms to protect itself from starvation- this can make weight loss difficult

Food: ultra processed foods are a major contributor to the rapid rise of obesity

Genetic Risk: our genes account for about 40-70% of the likelihood of developing obesity

Healthcare Access: lack of access to professional care

Life Events: prenatal life, early adulthood, pregnancy, illnesses, and medications can influence weight gain

Marketing: celebrities, commercials on the TV, advertisements, music and more create a complex relationship between food and health

Mental Health: mental health disorders and medications can lead to weight gain

Sleep: lack of sleep, hormonal shifts, and high levels of stress can affect your weight

Stigma: how you or the world views you can have significant consequences

How can you overcome all these obstacles? Sounds familiar- diet and exercise. Nutritional balance is the key to losing or maintaining a weight goal, along with adequate amounts of exercise.
February
American Heart Month

Did you know? 1 in 5 adults die from cardiovascular disease under the age of 65. February is the American Heart Month. Let this month allow you to show love to one of your vital organs. The heart acts as an electrical circuit board and communicates with the lungs in order to oxygenate the blood that circulates throughout your body. Ways to improve your cardiovascular health:

Get enough quality sleep: Try to aim for 7-9 hours of sleep a night. Go to bed around the same time and wake up at the same time. Avoid exercising 2-3 hours prior to sleeping to allow your body to adequately rest. Lastly, avoid caffeine and nicotine to promote quality sleep.

Eat better: create a heart healthy eating style for life. Read nutrition labels, pick up foods low in saturated fat, sodium and added sugars. Try a mix of lean cuts of meat, eat fish once or twice a week, and eat two or more meatless meals each week. Consider whole fruits, dried fruits, unsalted rice cakes, fat-free and low-fat options, or raw vegetables as a snack.

Maintain a healthy weight: Stay hydrated, choose healthy snack and food options, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous intensity exercise per week, and consider keeping a log throughout your day to track these healthy ways forward!

Be more active: Adults should spend at least 150 minutes each week doing physical activity. Sit less- try taking the stairs, park farther away, march in place or take a walk around the building. Not enough time in your day? Try starting with a lower goal, for example 10 minutes each day to increase your mobility and get that heart pumping!

Stop smoking: Select a quit date, talk with your healthcare provider about programs and products that can help you quit, join a support group and call 1-800-QUIT-NOW.

Control cholesterol: Eat a heart-healthy diet that is low in saturated fats, limit alcohol consumption, and combine diet, exercise and weight management solutions to help lower high blood cholesterol.

Manage blood sugar: Eat a diet rich in whole foods, monitor your carbohydrate intake, and talk to your healthcare provider on how often you should check your blood sugar levels.

Manage stress: Use relaxation techniques that combine breathing and focused attention to calm your mind and body, consider meditation, and try something different, for example take a yoga class. If you have an EAP available through your company this might be a great resource to tap in too!

Control blood pressure: Have your blood pressure checked each time you visit the doctors, monitor it at home with at home cuff, and track your numbers. If they are consistently increasing it would be recommended to contact your primary care physician.

Practice self-care and find support: Try to do at least one positive action for your heart health each day, stop putting off the appointments you’ve been meaning to make, ask friends and family to help meet your goals you set, and join an exercise class or weight management group to connect and start a new well-being journey!

Your heart allows you to love others, take this month to reciprocate the love. Check out this 28-day Towards a Healthy Heart Calendar

Weekly Observance: Random Acts of Kindness

What is #RandomActsOfKindnessDay? A movement that was inspired by Anne Herbert in 1982 “Practice Random Acts of Kindness and Acts of Senseless Beauty.” Which ultimately led to the creation of the Random Acts of Kindness Foundation in 1995. It is a day where any individual can practice being kind to someone in their life and influence them on a positive level. This year the Random Acts of Kindness Day falls on February 17, 2024. The Foundation has created and inspired many ways to impact people at home, school and the workplace. Here are a few ways to create Kindness on this day:

Make muffins and take some to neighbors

Send a fun postcard in the mail

Order UberEats or DoorDash to surprise a loved one with a treat

Send flowers or candy for no reason

Ask someone how they are doing and really listen

Call a family member you haven’t spoken to in a while

Pick up trash in your neighborhood

Rake the leaves of a neighbor who isn’t able

Offer to babysit for new parents

Pay for coffee or a meal for someone in line with you

Leave a note for someone, no explanation is needed

Share words of encouragement, you never know who might need them

Mail a card

Express gratitude to someone who has helped you

There are plenty more ways to enact kindness, what will you choose on February 17th? Check out this article HERE for 100+ random acts of kindness you can practice today!

World Cancer Day

United by Unique also known as World Cancer Day February 4th. Cancer… The word we all have a fear of in our lives, whether it’s directed towards yourself, your loved ones, peers or anyone in your life you may know. Cancer is more than a diagnosis, it’s a personal matter. Behind every diagnosis is a unique story filled with grief, pain, healing, suffering, love and more. The impact is not just to the health of the diagnosed person but also financially, mentally, emotionally, socially and more. World Cancer Day is launching a three-year campaign to share your unique story, impact change, and be united with the changes to come. How can you participate? Here are a few ways:

Participate in the Upside Down Challenge: flip a video or picture of yourself upside down. Start the sentence with “cancer turned my world upside down.” Post it to your social media platforms using #WorldCancerDay and #UnitedByUnique. Lastly tag @worldcancerday so they can see and share your work.

Use their toolkits and campaign materials to promote, and support those with cancer and let them know they matter!

Donations are applicable through their website.

Every experience with cancer is unique and it will take all of us, united, to create a world where we look beyond the disease and see the person before anything else. This World Cancer Day, let’s unite together to rewrite the future of cancer care – one where the needs of people and communities come first!

Resource Link
January
Blood Donor Month

Fact: Every two seconds someone in the U.S. needs blood or platelets. It is essential for surgeries, cancer treatment, chronic illness, traumatic injuries and more.

Fact: Red blood cells must be used within 42 days and platelets must be used within 5 days, they cannot be manufactured and can only come from volunteer donors.

Fact: The most universal and requested blood type to be donated is O negative.

Fact: One donation can help save more than one life.

So why donate? To be a part of the process of saving someone’s life. Are you interested in donating? CLICK HERE to locate the nearest blood drive or center to you. This link also provides a helpful guide for first time donors, eligibility requirements for donating and more!

Resource Link

New Years Resolutions

New Year, Same Resolutions?

New Year’s Resolution week starts January 1st through January 7th. About 40% of Americans are going to set New Year’s Resolutions, however, come February the majority will not continue with them. Here are 7 ways to help you this year with your goals for 2024:

Goal setting is a marathon, not a sprint- start with SMART goals; specific, measurable, achievable, relevant, time-bound

Goals are tools, not to measure value- many people say “I want to lose 10 lbs” instead try “I want to invest in my health”

Be mindful of setting too many goals- focus on one or two

Be on your timeline, not social media’s- the only validation needed is yours

Remember your goals are your own

To move forward, let go of the past

Know that some of your best goals are the ones you never achieve

Happy New Year Everyone!

Mind-Body Wellness Day

Take a moment for yourself on January 3rd to embrace the International Mind-body Wellness Day. January is known as a time to reset after the overwhelming holidays, time to recharge, and become aware of what you might need both physically and emotionally. This includes mindfulness, meditation, changes in diet, and/or spiritually- anything that personally helps you achieve balance and promotes your interconnection for mind, body and soul.

Here are some tips to embrace your day:

Start with something you enjoy that helps you relax, for example meditation, yoga, journaling, and more.

A good night’s sleep is especially important when you are trying to achieve balance with your mind and body. Restful sleep can reduce stress, improve mental clarity, and lower extreme daytime exhaustion the next day.

Additional ways to create balance are eating healthy, staying hydrated, and exercise daily (by doing something that you enjoy).

It’s important to listen to both your body and mind and find what works best for you. Everyone may have different practices on how to achieve it, creating a mind-body connection is important and can contribute to our overall health and well-being.