Health & Wellness
January 2021
New Years Resolutions
Seasonal Flu Vaccination
** New Deadline: February 28, 2021 **
The influenza immunization will be required for all children 6 months of age or older who are attending Massachusetts child care, pre-school, kindergarten, K-12, and colleges and universities. The new vaccine requirement is an important step to reduce flu-related illness and the overall impact of respiratory illness during the COVID-19 pandemic.
All students must submit documentation of vaccination by February 28, 2021.
If you have a paper record of immunization you can scan the document by taking a picture with your smart device. See below for instructions:
If you have an Android/Samsung device, open the Google Drive app, tap add and then select scan option.
If you have an Apple device, open the Notes app, choose create a new note, tap on the camera icon and select scan option.
If you have a Galaxy device, open the camera app and choose scan button.
You scan document by placing it on a flat surface and taking a photo. The image will be saved as a PDF file on your device and you can then be save the file and email it.
Please contact your school nurse with any questions.
Get an annual check-up
Even during the pandemic, it is important to not put off annual exams, medical tests, or bloodwork. According to the CDC, delayed or avoided medical care might increase morbidity and mortality associated with both chronic and acute health conditions. Many physicians may also offer virtual appointments.
Eat more healthy
Good nutrition is about a well-balanced diet, but eating right doesn't have to be hard or require you to give up all of the foods you love. It's about making smarter choices and building a healthier diet.
This year, try making small changes at a time. Add more colorful fruits and vegetables, lean animal protein or plant-based proteins, fish, and whole grains. Limit refined carbohydrates, saturated fats, full-fat diary products, sweetened drinks, and sodium. Avoid trans fats and partially hydrogenated oils. Watch your calories and eat smaller portions.
There are many apps that can help you track your nutritional intake. One that I like is MyFitnessPal. With this app you can mange your goals, track calories and macronutrients, break down ingredients, and even log daily water intake and activity.
For more information about MyFitnessPal, click below:
For more information on healthy eating, click link below:
https://www.cdc.gov/healthyweight/healthy_eating/index.htmlSit less, Move more
The average adult sits for 9 hours a day and a school child spends more than half of their day sitting. Sitting for too long can increase your risk of chronic health problems, such as heart disease, diabetes and some cancers. Too much sitting can also be bad for your mental health. Staying active daily is not as hard as you think. There are many simple ways to include some physical activity into your day.
Every 30-60 minutes you should take a movement break. Try using a sit/stand desk, take the stairs, take a few laps around your office/building, go for a brisk walk around your neighborhood, do family fitness bursts (i.e. jumping jacks, squats, push-ups, running in place...) during television commercials, stand and stretch, or do a few yoga poses. Some smart phones and watches have built in features to remind you to stand. If you don't have one of those devices, use a timer to remind yourself to get up and move. These movement breaks can improve your health at any age.
Remember that even with daily movement breaks, it's still important for adults and children to exercise. Kids should aim to exercise 30 minutes and adults 60 minutes for a minimum of 5 or more days a week.
See below for more ways to keep moving in the new year.
BOKS Fitness Calendar - January
Click the link below to access the January BOKS daily activity burst videos.
Let's Move
Click below for tips on getting the family moving.
Take a break from social media
According to a Harvard study, due to the effect that it has on the brain, social media is addictive both physically and psychologically. Spending too much time scrolling can increase feelings of stress, anxiety, and depression. Social media may also promote negative experiences and inadequacy about your life or appearance. Cyberbullying among teenagers is just one of the many adverse effects social media has on tweens and teens.
To take a break from social media, you should turn off notifications on your devices, set time limits, don't take devices to bed or leave at the bedside where they are easily accessible. Find other activities you enjoy, like reading before bed.
Click the link below to view the trailer for the highly recommended documentary, The Social Dilemma.
Keep a Journal
Some people like using a notebook and pen to journal. You can carry your journal with you to write in whenever you want, or maybe you'd rather journal at the end of the day. Other people have ditched paper journals and keep an electronic blog instead. For some, journals are only for themselves and kept private. Others may make theirs public. You can find numerous online blogs created as a way to share experiences with others.
However you choose to journal, the act of writing helps us to become more intentional in our pursuits. What you write in your journal is your story and allows you the ability to look back at how far you've come and how much you have left to accomplish.
COVID -19
Watch for symptoms
People with COVID-19 have had a wide range of symptoms reported – ranging from mild symptoms to severe illness. Symptoms may appear 2-14 days after exposure to the virus. People with these symptoms may have COVID-19:
- Fever or chills
- Cough
- Shortness of breath or difficulty breathing
- Fatigue
- Muscle or body aches
- Headache
- New loss of taste or smell
- Sore throat
- Congestion or runny nose
- Nausea or vomiting
- Diarrhea
The CDC and Mass.gov COVID-19 information is updated frequently. See the links below for the most up-to-date information on testing, travel guidelines, quarantine, isolation and vaccines.
https://www.mass.gov/info-details/covid-19-updates-and-information
Lisa Kilfoyle, BSN, RN, NCSN
Email: lkilfoyle@attleboroschools.com
Facebook: https://www.facebook.com/AttleboroSchoolNurse
Twitter: @Attleboro_Nurse