Attention Seniors: On January 5th you are expected to submit an update on the status of your applied piece. This part of the project is submitted as a formal letter to your advisor discussing your essential question, a brief summary of your completed research and progress to date. Students should also provide a description of their Applied Piece and their plan for sharing this work in the Spring. Lastly, this submission should include a plan for the remainder of the project with benchmark dates to ensure completion by early May.  Details for each component of the Senior Project can be seen by students in their Senior Project Google Classroom.

Remember that it is a KRSD Graduation requirement to complete 20 hours of community service by the time you graduate.  Families of those students in the graduating class of 2024 will be receiving letters if limited hours have been recorded at the school. Forms to submit community service can be found on the school website, in your Advisory Google Classroom, and picked up in the Guidance Office. Completed forms should be turned in at the main office or guidance office to be logged.

Foundations of Good Health

In our society, ringing in the new year oftentimes brings with it a sense of duty to become healthier somehow, as if by merely pushing ourselves harder we will finally achieve our health goals. In this new year, we encourage you to take a gentle approach to yourselves and your goals and remember that your mental health matters too. 

Instead of pushing to start a completely different lifestyle, why not try practicing a few foundational techniques to find out what feels right for you. Use these techniques to help you build healthy patterns into sustainable change for optimal health or to help maintain the good health that you already enjoy. Practicing some of the following tips can help cultivate the strong foundation a healthy body needs to thrive. 

Stay Hydrated

Water is essential to keep our body functioning optimally. We get rid of most of our toxins through our urine, bowel movements, breathing and sweat. Aim to drink half an ounce of water per pound of body weight each day if you do not have health restrictions. Two liters a day is a good starting point for most people. Staying sufficiently hydrated helps detoxify and flush out toxins from our body, ensures healthy respiratory, digestive and immune function, and maintains good energy levels. Being hydrated can reduce headaches!

Move Your Body

No matter your ability, find movement in your body where it’s available. For some, a regular gym routine is easy peasy lemon squeezy.  For others, they would

rather hug a cactus. Give yourself permission to be a little uncomfortable trying new and different activities until you find something that feels doable and sustainable to you. Strength and flexibility are keys to maintaining your body’s health and function over time, so don’t forget to stretch!

Prioritize Sleep

Support healthy sleep patterns by waking and going to bed at the same time each day. Ensure that you are getting an adequate amount of sleep. Turn off electronic devices at least 30 minutes before bedtime, as blue light interferes with melatonin production. Encourage relaxation by taking an Epsom salt bath, reading, diffusing lavender oil, drinking chamomile tea, or by doing a meditation or breathing exercise to help calm the mind for sleep.

Use Food as Medicine

Eat for pleasure and nutrition. Try out the concept called “nutrition by addition” by adding as much unprocessed, whole foods as you can to your normal diet.  Focus on eating an abundance of seasonal vegetables, lean animal and vegetable proteins, complex carbohydrates, and seasonal fruits. Try to limit caffeine and refined sugar as these interfere with sleep and mood regulation. Making all the fun stuff completely off limits rarely works long term. Focus on having more indulgent foods in moderation along with a balanced diet for 

Manage Stress

While we can’t change what’s going on in the world, we can change the way we react to it. It is essential to understand your personal stress response and learn effective techniques to manage emotions such as anger, despair, guilt and fear. Utilize practices such as therapy, meditation, yoga, tai chi and breathing exercises to counterbalance the negative effects of stress on your body.

Be in Nature

Being in nature not only makes you feel better emotionally, it contributes to your physical wellbeing. Time spent in nature helps our bodies stabilize their basic biological rhythms, including resetting our circadian rhythm. Research suggests as little as 10-50 minutes of time spent in nature can lower blood pressure and stress hormone levels, reduce nervous system arousal, enhance immune system function, increase self-esteem, reduce anxiety, and improve mood. 

Socialization

Friends, family and social networks are vital to our health and well-being. Humans need hugs and touch. While one may have a full “online social life”, there is no substitute for physically being in each other’s presence. 

Find Your Rhythm

Live at your own pace. Find the routine and rhythm that works best for your body. Be intentional about what you allow to consume your attention. Consciously cultivate more positive life experiences and remove yourself from toxic situations and people whenever possible. There is no one standard answer for optimal health, so be gentle with yourself as you try on new experiences and discover what helps you live your best life.

As always, please reach out to the health office if you have any questions or would like assistance finding some healthy strategies to incorporate into your life. Be well and happy new year. 

Melissa Harris, BSN, RN Carrie Guerrette, LNA

Resources:

https://mindfulfamilymedicine.com/author/drroydebbiesteinbock/