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Sleep Awareness Week

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This was the week of your dreams! From March 14-20th, Sleep Awareness week was celebrated in 2021! We hope you got out your pillows and took this opportunity to learn about the importance of maintaining your sleep routine and prioritizing your sleep health. 

History of this event: 

In 1998, the National Sleep Foundation launched a public education campaign to help people learn more about the essential practice of sleep. This campaign transformed into Sleep Awareness Week which always takes place around the daylight saving transition. The goal of this campaign is to encourage the public to prioritize and pay attention to their sleep health and wellbeing. We all need sleep, and it can have major health effects. 

Elements to consider with SLEEP: 

S- Structure. Establish a regular sleep routine and stick to it.

L- Light. Spend more time with natural light. Natural light will help you feel rejuvenated throughout the day and will help you stay awake.

E- Electronics. Limit the amount of time you spend on electronics before bedtime. Try turning off all electronics one hour before bed to help improve sleep quality.

E- Exercise.  Regular physical activity is super important and will help you sleep. It will increase your fatigue and also release stress that might keep you up at night. 

P- Priority. Your sleep is sacred. Prioritize its importance and try not to push it aside. It will help your mood and energy each day. 

How can I participate in Sleep Awareness Week? 

  1. Social Media: 
  • Use the hashtags: #CelebrateSleep #SleepAwarenessWeek #CelebrateYourSleepHealt
  • Tag: 

Facebook: @nationalsleepfoundation

Twitter: @sleepfoundation

Instagram: @sleepfoundation

LinkedIn: @nationalsleepfoundation

  1. Download and post: 

Banners: Download Digital Banners

Logos: Download Sleep Awareness Week 2021 Logos 

Media Resources:  Download Social Media Resources

If you have any questions about good sleep practices, or need help caring for a loved one, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay safe and healthy!

-Wellness and Stress Clinic Team

¿Hablas español? We’re adding Spanish-language support services.

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The Wellness and Stress Clinic of Memphis was created to help uninsured people in Memphis get the medical support they need for free. Our weekly clinic has grown to include a number of support services that would be very expensive to access for the average person, including social work, legal counseling, emotional fitness assessments and educational programming.

We built our model with access in mind. So when we expand our programs, we do so with the goal of increasing access to members of our community. This is why the Wellness and Stress Clinic of Memphis is excited to soon offer Spanish translation service. With the help of community translators, our Spanish-speaking neighbors will now have access to our free medical, legal, emotional fitness health and social support services.

We will soon offer translation support during specific Monday clinics. Check back with us soon for more information! Once we announce the dates, Spanish speakers should schedule an appointment by calling 901-306-LIFE (5433) to reserve their place. 

Any client who has an appointment with our clinic will start by going through a simple screening with a social worker. The social worker will take down important information that will help our medical, legal and educational volunteers know what services to provide. Then, the client will meet with the professional volunteers who can help address their specific needs. While the service providers will be speaking English in most cases, the translators will be there to help Spanish-speaking clients go through our process.

Why is having translation services important in Memphis? 

According to Latino Memphis, immigrants make up just over 5% of the Memphis population. Their contributions to our community are large. Economically, people born outside of the United States contributed more than $4.2 billion to the Memphis Metro Area’s GDP in 2015. Immigrants are our neighbors, peers, coworkers and friends.

While not all immigrants are Spanish speakers, many in Memphis are. Mexico is the most common birth country for immigrants in Memphis – nearly one third of our immigrant population is from Mexico. So there is an apparent need for Spanish social services in Memphis. There are also many American-born people whose first language is Spanish. Providing service to people whose native language is Spanish is important for increasing access to social services. 

There are many great clinics in Memphis that provide low-cost primary medical care and Spanish-language services. But there are very few that provide free medical care, and other support services, to uninsured people. Our Spanish-speaking neighbors who are uninsured or simply under-insured, deserve access to these programs

If you or someone you love needs primary medical care, legal counseling, emotional fitness assessments or social support, encourage them to connect with us. We look forward to seeing them soon!

Save Your Vision Month

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It’s been said that the eyes are the windows to the soul— whether that’s true or not, they’re definitely our windows to the world around us. The American Optometric Association has designated March National Save Your Vision Month to promote eye health awareness. This March, we’re looking at 5 things you can do now to protect your vision in the long term.

  1. Get a comprehensive eye exam yearly.
    If possible, get an exam that includes eye dilation, which can detect many common eye diseases not long after their onset, including glaucoma, diabetic retinopathy, and age-related macular degeneration. These conditions don’t typically have any warning signs, so you may not otherwise know you have them until they have significantly progressed.
  1. Follow the 20-20-20 rule.
    With all the time we’ve spent using digital devices in the past year, many of us may feel our eyes getting weaker. One way to combat eye fatigue and digital eyestrain is the 20-20-20 rule: every 20 minutes, look 20 feet away from you for 20 seconds.
  2. Wear protective eyewear.
    This includes sunglasses, which can help delay the formation of cataracts and prevent retinal damage. Not all sunglasses are created equal, so make sure you’re wearing sunglasses that block 100% of UV-A and UV-B rays. It’s also important to wear goggles, safety shields, and eye guards whenever you’re doing an activity that requires it, such as sports or home repairs. For many jobs, too, proper eyewear is a daily requirement.
  1. Maintain a healthy diet.
    You probably already know about carrots, which are rich in beta-carotene that your body uses to make Vitamin A. Dark leafy greens like spinach and collard greens also contribute to good eye health, since they are rich in vitamins C and E as well as several minerals and antioxidants. The omega-3 fatty acids found in seafood can also help protect your vision, specifically against age-related macular degeneration.
  1. Know your family history of eye health.
    Many eye conditions (such as cataracts, diabetic retinopathy, glaucoma, age-related macular degeneration, and even near- and farsightedness) appear to have at least some genetic basis, so if someone in your family has an eye disease, you may be at an increased risk. Sharing this information with your healthcare provider can lead to an early diagnosis and treatment. For more tips and information on how to obtain a family history, check out the blog post we made for National Family Health History Day.

If you’d like to talk about your eye health or schedule a vision screening, please call the clinic at (901) 306-5433 to make an appointment. As always, stay healthy and stay safe!

—The Wellness & Stress Clinic Team

Sources:

“Be in the Know!” Series–March 16th via Zoom from 5:30-6:30pm

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The Wellness and Stress Clinic of Memphis is offering a free Zoom lecture series called “Be in the Know!” Each week, health professionals and community leaders will offer important information to help you become a healthier, stronger YOU in 2021. You could also become the lucky recipient of a $100 Wal-Mart gift card, because TWO will be given away at each lecture. Registration is open now! Join us next week from 5:30-6:30pm via the zoom link below!If you have additional questions or want to know more about the free health care we provide to uninsured people in Memphis, please call the Wellness and Stress Clinic of Memphis at (901) 306-5433 or visit us on Facebook, Instagram, and our website at wellness901.org.https://tinyurl.com/beintheknowzoomhttps://wellness901.org/2021/02/04/be-in-the-know-series/

March is Brain Injury Awareness Month

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March is here, and so is brain injury awareness month!  Nationally, brain injury awareness month has been led by the Brain Injury Association of America (BIAA).  This is a public awareness campaign dedicated to de-stigmatizing brain injury, empowering those who have survived their injury, and commending their caregivers. 

Quick facts on brain injury: 

  • Every nine seconds someone in the US substance a brain injury
  • There are two types of brain injury classifications: 
  1. Acquired Brain Injury (ABI)- a more general category for any injury to the brain that is not hereditary, congenital, degenerative, or induced by birth trauma
  2. Traumatic Brain Injury (TBI)– caused by trauma to the brain by external force.
  • 5.3 million Americans live with TBI related disabilities. That is 1 in every 60 people

Brain injury can be caused by different things: 

For ABI related disabilities, the most common causes are: 

  • Electrical shock 
  • Infectious disease 
  • Lightining strick 
  • Hypoxia (oxygen deprivation) 
  • Toxic Exposure 
  • Vehicle accidents 
  • Seizure Disorder 
  • Trauma 
  • Substance abuse/ overdose
  • Stroke

For TBI  related disabilities, the most common causes include: 

  • Fall
  • Physical strike/ force by something
  • Motor Vehicles 

What do I do if I experience a brain injury? 

  1. Go to a doctor. There are both server and mild brain injuries. Major brain injury can look like bruising, torn tissue, or bleeding. While, some more mild brain injury may be more subtle. Symptoms can include headache, nausea, and vomiting. It is always safest to check with a doctor. (https://www.mayoclinic.org/diseases-conditions/traumatic-brain-injury/symptoms-causes/syc-20378557 )
  2. The doctor will likely ask questions regarding your specific brain injury in order to assess the severity of damage. Such questions will be: How did the injury occur? Did the person lose consciousness? What part of the head was struck? 
  3. From there, imaging tests may take place. Two most common imaging types to get a stagnant image of the brain are CAT scans and MRI. This will help the doctor with diagnosis

This year’s theme for brain injury awareness month  is More Than My Brain Injury. 

This theme emphasizes that brain injury is a chronic condition. We want to reduce stigmas. By showcasing and understanding the diversity of brain injury, we can help increase the awareness of these conditions and honor the families and caregivers supporting people dealing with brain injury. 

How can I help? 

Join the awareness efforts! 

Do More for Brain Injury

References: 

If you have any questions about brain injury, or need help caring for a loved one, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay safe and healthy!

-Wellness and Stress Clinic Team

Multiple Sclerosis Education and Awareness Month

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The month of March has been designated Multiple Sclerosis Education & Awareness Month. Multiple sclerosis (MS) is a chronic disease that affects nearly 1 million Americans and 2.5 million people worldwide. Its causes are unknown.

Overview of Multiple Sclerosis

MS is an autoimmune disorder in which the immune system attacks the central nervous system, resulting in damage to both nerve fibers and the fatty substance that coats and insulates them (myelin). The disease can be rather unpredictable, but a few different types, or courses, of MS have been described.

The most common course is relapsing-remitting multiple sclerosis (RRMS). 90% of patients have RRMS at the time of diagnosis, which involves alternating periods of experiencing neurological symptoms followed by symptom-free periods. If the symptoms continue to worsen until there is no clear period of remission, the course of the disease is now considered secondary progressive multiple sclerosis (SPMS). If, however, there are no early relapses or remissions at all, this is called primary progressive multiple sclerosis (PPMS).

Symptoms, & Diagnosis

Symptoms of MS can vary greatly. However, some of the most common ones are:

  • Fatigue
  • Dizziness/vertigo
  • Impaired coordination
  • Tremors
  • Muscle stiffness or spasms
  • Bladder problems
  • Numbness or tingling
  • Vision problems
  • Depression
  • Impaired short-term memory and concentration

Diagnosis of MS is based on the history of symptoms and a neurological examination. This often involves an MRI scan, which can reveal plaques or scars. A cerebrospinal fluid evaluation (via spinal tap) may also be used, along with evoked potential studies that examine the conduction of electrical impulses along nerve pathways in the body. Blood tests are used to rule out other possible conditions.

Treatments

MS is treated with a variety of medications, which fall into the three categories: abortive therapies, disease-modifying therapies (DMTs), and symptomatic therapies. Abortive therapies are used to shorten the duration and severity of symptom exacerbations, which is typically accomplished using glucocorticoids. DMTs are used as long-term treatments to slow the progression of the disease. Lastly, medications can also be taken to alleviate some of the symptoms of MS, such as muscle weakness and fatigue. Physical therapy can also help with symptom management.

If you have any questions about MS, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay healthy and stay safe! 

–The Wellness & Stress Clinic Team

Sources:

Smile! February is Children’s Dental Health Month!

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This is a month long national holiday committing to educating children on proper oral health. It brings together dental professionals, health care workers, and teachers to promote the benefits of good oral health within children. For 2021, the National Children’s Dental Health Month (NCDHM)’s particular theme is “Water, Nature’s Drink!”. 

Tips for maintaining children’s dental health: 

  1. Schedule routine dental check ups. If it has been more than 6 months since their last visit, schedule an appointment 
  2. Teach them how to floss their teeth. Then, they can teach you the floss dance move in return
  3. Brush twice a day for the appropriate amount of time. 
  4. Snack healthy.  Fruit snacks and sticky candies all are threats to your child’s teeth. Rather than sugary snacks, feed them  calcium-rich snacks like cheese or low-sugar yogurt. If you want to fulfill a sugar craving, ttry eating a chocolate bar which is preferable to gummy or sticky sweets that can get lodged in between the teeth even after brushing.
  1. Drink water! Fruit juices and sodas are very sugary and can be harmful for children’s teeth. Water helps to rinse away any sugar or particles that can lead to cavities.

Resource: (https://childrensdentalhealth.com/february-national-childrens-dental-health-month/) 

How can I create a lesson plan to teach Children’s dental health: 

Here is a great resource for creating a lesson plan to help educate children as well as learn how you can get involved and spread the word. This site contains poster, coloring activities, and dental information! 

https://www.ada.org/en/public-programs/national-childrens-dental-health-month

If you have any questions about dental health, please call the clinic at (901) 306-5433 to schedule an appointment. As always, stay safe and healthy!

-Wellness and Stress Clinic Team 

Debunking Myths About Heart Health

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This time of year, it’s common to see Valentine hearts pretty much everywhere. And while it’s great to celebrate with your loved ones in the spirit of St. Valentine, there’s another heart you shouldn’t be neglecting (hint: it’s the one keeping you alive!). If you’ve been keeping up with our blog for awhile, you already know how to recognize the signs of heart attacks and strategies to maintain your cardiovascular health (and if you haven’t seen those blog posts yet, go check them out!). Today, we’re addressing common myths about heart disease, just in time for American Heart Month.

MYTH: Heart failure occurs when your heart stops beating.
FACT: That’s actually cardiac arrest! Heart failure, on the other hand, simply means that your heart isn’t pumping blood as well as it should. The symptoms of these two conditions also differ: a person in cardiac arrest may fall unconscious and stop breathing, while a person with heart failure may experience a persistent cough, shortness of breath, or swelling of the feet and ankles.

MYTH: Women, especially young women, don’t need to worry about heart disease.

FACT: Heart disease kills over a fourth of women and men, so no one should get too complacent. The same risk factors that predispose men to heart disease (such as obesity, high blood pressure, and Type II diabetes) also put women at risk. However, men are more likely to get heart attacks in their mid-50s, while women are more likely to get them in their mid-60s.

MYTH: It’s dangerous to exercise if you have heart disease.

FACT: If anything, it’s dangerous not to! If you’ve been diagnosed with heart disease, you should make an exercise plan that works with you for your doctor and be sure to follow it. Exercise helps strengthen your heart muscle, and it’s been found to reduce the likelihood of people with heart disease having a first or another heart attack. Studies have also shown that heart attack survivors who implement healthy changes and start exercising regularly tend to live longer than those who don’t.

MYTH: You don’t need to think about your cholesterol levels until you’re middle-aged.

FACT: You should get your cholesterol levels checked beginning at age 20 (and maybe even earlier if heart disease runs in your family) and at least every 5 years after that. Meanwhile, you should continue eating a healthy diet low in saturated and trans fats and getting enough physical activity, so that your cholesterol remains at a healthy level.

MYTH: If heart disease runs in your family, there’s nothing you can do to prevent it.

FACT: Genetics is just one piece of the puzzle. Although you may be at higher risk if you have a family history of heart disease, you can still take steps to significantly reduce your chances of developing heart disease: get enough physical activity, keep your cholesterol level, blood pressure, and blood sugar at a healthy level, and quit or don’t start smoking.

Despite an estimated 80% of cardiovascular disease being preventable, it continues to claim the lives of nearly 1 in 3 Americans today. This Valentine’s Day, show yourself some love and commit to keeping your real heart in the best shape possible. And as always, stay healthy and stay safe!

–The Wellness & Stress Clinic Team

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