Richardson ISD Health Services
Newsletter -- April 15
Gratitude, Mindfulness, and Faith
Even as we follow the sound advice of medical professionals and public health experts during this global health crisis, our situation, while in quarantine, can lead to changes in our emotional well-being including concern, anxiety, and fear. Not only do we have uncertainty about the virus and how it might affect our health and those we love, our pace in life is very different and our outlook on life has changed. Many feel a painful separation from loved ones, leading to more anxiety.
Perhaps some of you took part in the Power of Positivity Summit that was available to us recently where each presenter relayed a powerful message about maintaining a positive attitude. The illustration was made that we are not living in a snow globe atmosphere anymore. When the snow globe is shaken, the flakes are flurrying around, but then they settle to the ground and our lives are the same. But for now, our lives are not the same. Even at such a time as this, there are things we can do to improve our emotional and spiritual well-being. Consider gratitude, mindfulness and faith. Each can have a meaningful role in our personal response to this crisis.
Gratitude, this is the quality of being thankful; readiness to show appreciation for and to return kindness. What are you grateful for? Can you list three things right now? Are you grateful for a place to live and for food on your table? Are you grateful that you have the option to wake each morning and work from home? Are you grateful that you and your family are healthy and that you are able to spend this unplanned time together? Gratitude touches many aspects of our lives and affects our emotional well-being. Gratitude is not only about what we have, but also about what others have done for us, or what we can do for them. Yes, we may have negative thoughts during this time period. That is normal, but try to find ways to have a positive outlook, just as you would look for ways to improve your physical health. Begin each morning by naming three things you are grateful for, keep a journal of those things and maybe share with a family member or friend.
Mindfulness is the ability to be fully present in the moment. Are you living in the moment, or is your mind wandering different directions? Is your brain in the fast mode or are you trying to enjoy this time you have at home? Do you wake each day with purpose and intent? Is there a purposeful pause when on autopilot – while doing simple tasks like making coffee or is your mind going a thousand miles a minute? Challenge yourself to begin each day with a feeling of purpose, take a deep breath, be present in each of your daily activities, and find ways to turn negative thoughts into positive.
During times of crisis, it is understandable for people to turn to their religious faith for guidance and comfort. Our current situation is a profound example of this. People are longing for comfort and reassurance during this time. People of faith find comfort in sharing their concerns with others and being reminded about their reason for hope. Even if one feels like they have perhaps abandoned their faith, it is common that people return to their beliefs with a renewed commitment during times of crisis. Though quarantine has for now changed the traditional ways people gather together to share and express their faith, religious groups have found countless new ways to minister to followers. If you have not already, and you sense the need, please consider letting your faith, whatever it may be, provide encouragement, hope and support during this time. Reach out, find a way to connect with people of faith. Perhaps it would make a world of difference in how you respond to the current circumstance.
M. Krista Riley, BSN, RN (FMJH) and Marlys Woodard, BSN, RN (LHHS)
References:
Psychology Today. (2020, March 28). Four Things to Create a Quarantine of Kindness. Retrieved April 9, 2020 from https://www.psychologytoday.com/us/blog/happiness-and-the-pursuit-leadership/202003/four-things-create-quarantine-kindness
Mindful. (2014, October 8). What is Mindfulness? Retrieved April 9, 2020 from https://www.mindful.org/what-is-mindfulness/
Mindfulness. (2018, August 27). 5 Simple Practices for Daily Life. Retrieved April 9, 2020 from https://www.mindful.org/take-a-mindful-moment-5-simple-practices-for-daily-life/
Mindful. (2016, August 29). Five Ways to Find Time to Pause. Retrieved April 9, 2020 from https://www.mindful.org/five-ways-jumpstart-your-day/
Happier Human. (2020, February 27). 31 Benefits of Gratitude. Retrieved April 9, 2020 from https://www.happierhuman.com/benefits-of-gratitude/
Psychology Today. Gratitude. Retrieved April 9, 2020 from https://www.psychologytoday.com/us/basics/gratitude
COVID-19 Vaccine Progress
The world’s brightest minds are racing to create a SARS-CoV-2 vaccine. It must prove to be safe and effective, and will have the chance to make history and put an end to the coronavirus pandemic. According to the World Health Organization, there are about 70 different SARS-CoV-2 potential vaccines being put forth by companies around the world. 3 of those candidates have begun clinical trials. The other 67 potential vaccines are in the pre-clinical phase.
When a vaccine gets the green light to leave the pre-clinical phase, it begins a rigorous three stage process where its effects are studied in humans. In Phase 1 the vaccine is administered to a small group of volunteers. It is studied closely to make sure that it does not harm patients. In Phase 2 the vaccine will be given to a larger group of volunteers, this time usually with focus on the vaccine’s ability to illicit the appropriate immune response to a disease and to study different dosage levels. Phase 3 expands the study to thousands of people, and the vaccine is again tested for its efficacy and safety. After a vaccine makes it through the three phases it will undergo final regulatory review and approval. Then it can then be manufactured and administered to the public.
There are many different types of vaccines being studied, including whole virus vaccines, recombinant protein subunit vaccines, antibody vaccines, and nucleic acid vaccines. Companies are pursuing several routes for their potential vaccines to be delivered. Many will use a traditional injection to deliver the vaccine, and others are studying a new delivery method that uses a small patch of dissolvable microneedles to deliver the vaccine to the surface of the skin. However, regardless of the route of vaccine administration or method it uses to activate the immune system, what will be most important is that scientists are able to thoroughly study the vaccines effects so that the end result is safe to administer to our worldly population.
The majority of experts have said that we can expect this process to take 12-18 months. This means that while we are waiting on vaccine, we must continue to put forth strong mitigation efforts to slow the spread of coronavirus so that healthcare can continue to meet needs of Covid-19 patients while waves of new infection occur. Continue to be vigilant with social distancing (6ft), wear a cloth facemask, and practice careful hand hygiene; a vaccine will be here before you know it!
Erin Helgar, BSN, RN (MPE)
References:
Al Jazeera. (2020, April 12). Where does the world stand on a coronavirus vaccine? Retrieved April 13, 2020, from https://www.aljazeera.com/news/2020/04/world-stand-coronavirus-vaccine-200412085842883.html
Dresden, D. (2020, March 12). Coronavirus vaccine: Development, timeline, and more. Retrieved April 13, 2020, from https://www.medicalnewstoday.com/articles/coronavirus-vaccine#development
Kaiser Permanente. (2020, April 3). Kaiser Permanente launches first coronavirus vaccine trial. Retrieved April 13, 2020, from https://www.kpwashingtonresearch.org/news-and-events/recent-news/news-2020/kaiser-permanente-launches-coronavirus-vaccine-study-seattle
Rees/ European Pharmaceutical Review, V. (2020, April 3). Novel microneedle array developed to deliver COVID-19 vaccine to mice. Retrieved April 13, 2020, from https://www.europeanpharmaceuticalreview.com/news/116290/novel-microneedle-array-developed-to-deliver-covid-19-vaccine-to-mice/
Vaccine Testing and Approval Process. (2014, May 1). Retrieved April 13, 2020, from https://www.cdc.gov/vaccines/basics/test-approve.html
World Health Organization. (2020, April 13). Public statement for collaboration on COVID-19 vaccine development. Retrieved April 13, 2020, from https://www.who.int/news-room/detail/13-04-2020-public-statement-for-collaboration-on-covid-19-vaccine-development
Stress and the Immune System
What a wonderful role the immune system plays in the human body. Like a house equipped with an alarm system to keep the unwanted thieves out, it fights or defends our body against predators such as bacteria, viruses, and other foreign substances. The immune system can distinguish harmful vs. non-harmful agents. The body’s first line of defense is the skin and its epithelial cells alongside the body’s inflammatory processes. If the thief or predator is able to gain entry, the body relies on a second line of defense called the adaptive immune response. The adaptive immune response is responsible for the development of antibodies capable of targeting specific micro-organisms and foreign substances if the predator gains entry for a second time. Adaptive immune responses accomplish their goals through the activation of cell mediated and humoral responses, this is how it works:
1) The predator or thief presents itself to your house (body) and this will cause an activation of armies, defenders called B and T lymphocytes also known as active immunity
2) Your body produces armies against the invader (antigen) called passive immunity.
Active vs. Passive immunity:
Active immunity is acquired when an individual receives a vaccination or immunization (diphtheria, tetanus vaccine) or has an environmental exposure i.e. air pollution that can lead to asthma. This causes the body to develop an immunologic response including the development of memory. This immunity is long lasting but requires a few days to weeks to develop armies of cells to destroy the invader. With more and more exposures, the immune system becomes fully activated with B and T lymphocytes and circulating antibodies. The immune response can improve with repeated exposures to an injected antigen (thief or predator) with booster vaccines or natural infections.
Passive immunity is acquired from another source and only produces short term protection. The most common is source is from a mother to a baby in vitro. During the development of the baby in the womb, maternal antibodies (IgG) are transferred to the fetus via the placenta. After birth, the baby also receives IgG antibodies through the mother’s breast milk or colostrum. Babies are provided with passive immunity for approximately three to six months as their immune systems are maturing.
Finally, in order for the body (your house) to remain healthy free from thieves or predators, the alarm system or immune response needs to be properly working, if not the end result can be crippling illnesses. During this time of shelter in place and the COVID-19 crisis, stress can play havoc with our immune system.
When we experience a stressful event, the adrenal glands secrete epinephrine and norepinephrine to help us adapt to the perceived or real threat. These circulating hormones cause an increased heart rate and blood pressure, bronchodilation (the vessels in your lungs expand) and improved oxygenation as well the release of stored glucose to the muscle tissue to activate the “fight or flight” response. These stress hormones can also bind to white blood cells which protect us from foreign invaders and reduce the effectiveness of the immune system during periods of prolonged chronic stress.
Engaging in unhealthy coping behaviors such as alcohol or drug use or smoking as a stress reliever could have an indirect effect on the immune system. Learning to manage stress may strengthen immunity.
Stress Management Tips
In these days of social distancing and fear of illness it is not uncommon for many of us to feel stress and anxiety. Here you will find some suggestions according to the Mayo Clinic on how to manage those feelings.
- Stay connected with friends and family. Even though we cannot get together, call, text, face time or have a zoom chat.
- Exercise, do whatever you like. Yoga can be very relaxing.
- Eat a healthy diet and avoid too much caffeine or alcohol.
- Meditate, do some deep breathing or use guided imagery to take you any place you can feel calm.
- Get enough sleep, nap, and keep a calming bedtime routine.
- Keep a gratitude journal.
- Listen to soothing music.
- Get involved in a hobby you love.
- Play with your pet
- Learn to say no and take care of yourself.
Sandra LaPointe, BS, RN (FLA)
Donna Morrissey, BSN, RN (LHE)
Barbara Smith, BS, RN (AKN)
References:
Mayo Clinic staff. (2019, March 12), Stress Relievers: Tips to Tame Stress. Mayoclinic.org/healthy-lifestyle/stress-management/whats-new/hlv-20049495
Psychol Bull.2004Jul:130(4):601-630
Pathophysiology: The Immune System. (n.d.) Retrieved from 2020 Continuing Education for Texas Nurses
Not all Coughs are Created Equal
Covid-19, Allergies, Flu, Cold…which one is it? Welcome to allergy season in North Texas. Add in Covid-19 and influenza, it can be easy to get overwhelmed not knowing what is causing your illness. Below is a helpful chart that can help you to determine the difference in your symptoms.
Fever, cough and shortness of breath are the main symptoms of Covid-19, but a fever may also indicate the flu. It’s always best to call your healthcare provider for further guidance. The CDC website also has self-checker feature that will help guide your decisions on seeking medical care.
Suffering from itchy eyes and sneezing are common this time of year in our area. Websites such as pollen.com and weather.com can give you daily allergy counts based on your zip code to see which pollens might be affecting you.
Annie Young, BSN, RN (LHJH)
References:
Resources for A/I Clinicians during the COVID-19 Pandemic. (2020, April). American Academy of Allergy Asthma & Immunology. Retrieved April 9, 2020 from https://education.aaaai.org/resources-for-a-i-clinicians/covid-19
Symptoms of Coronavirus. (2020, April). Centers for Disease Control and Prevention. Retrieved April 9, 2020 from https://www.cdc.gov/coronavirus/2019-ncov/symptoms-testing/symptoms.html
Adventure Awaits
In this time of staying safe at home, there are many ways of “getting away” while sheltering in place. Taking a walk around your neighborhood is an easy way to get exercise- the benefits of which are well known. Making a human connection by waving to a neighbor or just a simple “hello” can elevate mood. However, our neighborhood streets and four walls can start to feel very confining.
Listed below are recommendations for some websites that will take you on a virtual field trip; sit back, relax and allow your imagination to take you there! Feel free to share with your students. There’s lots of great information and knowledge to learn about our world, and this is just a beginning to all of the adventures that await!
Take a virtual tour of the Carlsbad Caverns of New Mexico https://artsandculture.withgoogle.com/en-us/national-parks-service/carlsbad-caverns/natural-entrance-tour
Visit a Hawaiian Volcano Tour:https://artsandculture.withgoogle.com/en-us/national-parks-service/hawaii-volcanoes/nahuku-lava-tube-tour
Take a tour of the Kenai-Fjords of Alaska https://artsandculture.withgoogle.com/en-us/national-parks-service/kenai-fjords/exit-glacier-tour
Visit the Sandiego Zoo: https://kids.sandiegozoo.org/index.php/videos appropriate for younger ages; can see live webcam coverage of apes, baboons, giraffes, koalas, penguins, polar bears and tigers, to name a few!
Travel to Disney and experience the rides as a family: https://www.youtube.com/channel/UCYyJUEtYv-ZW7BgjhP3UbTg/about
Travel to the Florida tree tops to see the growth of 2 Baby Bald Eagles: https://dickpritchettrealestate.com/eagle-feed.html
Enjoy an All-Star Virtual Field Trip: Stem Careers in the NBA www.youtube.com/watch?V=VHmFXQISx-4 Encouraging students to dream big, think big, and that hard work pays off.
Experience Happiness www.learnexperiencehappiness.com/virtual-experiences teaches students the 6 sustainable happiness skills- mindfulness, human connection, positive outlook, purpose, generosity and gratitude.
Visit Niagara Falls with a Virtual Vacation:https://www.smartertravel.com/virtual-vacations-you-can-take-from-home/
By: Karen Fulmer RN,BSN (HPPM) and Ashley Jones RN, BSN (LHHS)
Treat Yourself with Dessert!
Many believe that desserts are bad for your health, so they should be avoided at all costs, but in moderation, having some dessert can be ok. Treating yourself can help you decompress after a particular stressful week, reward yourself for meeting goals and simply celebrate the good things in life. Allowing yourself the guilty pleasure without the actual guilt will also discourage negative or extreme thinking about your eating habits. Having a little wiggle room in your diet will help you gain a healthier relationship with food and with your self-esteem.
PB Oatmeal Cups
Ingredients:
· 1 cup old fashioned rolled oats
· 1/4 cup almond flour
· 1 cup runny peanut butter
· 1/2 cup maple syrup
· 1/2 tsp sea salt
· 1 tsp vanilla
· 1/4 cup collagen ( optional )
PB Chocolate Topping:
· 1/2 cup chocolate chips
· 2 tbsp. peanut butter
Instructions:
1. Mix all of the oatmeal cup ingredients together with a spatula.
2. Grease a muffin tin. Makes about 10 cups.
3. Fill the cups about 3/4 of the way, you want to leave room for the PB chocolate topping.
4. Place in the freezer for about 1- 1 1/2 hours.
5. Melt the chocolate PB topping ingredients in the microwave for 30 seconds, stir, and repeat if needed.
6. Remove the cups from the freezer.
7. Add the chocolate pb topping on and smooth out with a knife.
8. Place back in the freezer for 30 mins.
9. Store in the freezer or the fridge!
No-Bake Mini Apple Cheesecakes
Ingredients:
· 2 large apples, peeled, cored, and diced (recommend Golden Delicious or Braeburn)
· 1/4 teaspoon cinnamon
· 3 tablespoons (Blonde) Coconut Sugar
· Pinch of sea salt
· 2/3 cup fat-free cream cheese, softened
· 1/3 cup fat-free (plain) Greek yogurt
· 4 dates, no sugar added
· 1/2 cup walnut halves (about 18)
· 8 Mini Dessert Dishes, 3 - 4 ounces each
Instructions:
1. Add diced apples, 1 teaspoon coconut sugar, salt, and cinnamon to a medium pot, cover, and cook on medium heat just until apples begin to boil. Reduce heat to a simmer and cook until tender, approximately 30 minutes. Be careful not to turn into applesauce. Allow to cool to room temperature before adding to dessert dishes.
2. While apples are cooking, in a medium mixing bowl add softened cream cheese, yogurt, and remaining coconut sugar. Beat with an electric mixer until smooth and sugar is dissolved, about 2 minutes. Refrigerate until ready to use.
3. Add dates to a food processor and pulse until finely diced. Add walnuts and continue to pulse just until a coarse crumb consistency and combined with dates.
4. Evenly layer to each dessert dish, walnut mixture, cream cheese, and lastly cooked apples. Sprinkle any remaining walnut mixture over the top.
5. Refrigerate until ready to serve.
Arroz Con Leche
Ingredients
· 3 Cups of White Rice
· 6 Cups of Water
· 2 cans of Evaporated Milk
· 1 can of Condensed Milk
· 1 Cup of Milk
· 4 Whole Cinnamon Sticks
· ½ Cup of Sugar
Directions:
1. Fill the rice cooker with 6 cups of water
2. Add 3 Cups of white rice
3. Add ½ cup of sugar & 4 cinnamon sticks and stir
4. Turn on your rice cooker & let it do it's thing
5. Once rice cooker has fully cooked your rice, add 1 can of Condensed milk, 2 cans of Evaporated, and 1 cup of milk and stir
6. Serve & enjoy
Laura Castaneda, Health Aide, LHHS
References:
https://peychoosingbalance.com/pb-chocolate-collagen-oatmeal-cups/
Health Services
Kimberly Clark, BSN, RN
Nurse Coordinator for Health Services, RISD
Email: kimberly.clark@risd.org
Website: risd.org
Phone: 469-593-7445