Conquering Holiday Stress as a Family

With winter break fast approaching and many holidays looming it can be a stressful and overwhelming time for anyone. Children are no exception. There are a lot of fun activities and events going on at school and in the community. With packed holiday schedules children may have their bedtimes pushed back, routine disrupted, and may be overstimulated. However, we can set the whole family up for a great holiday season by trying out these several different tips!

Be kind to yourself

Don’t forget to take time for yourself to relax and decompress so stress and anxiety doesn’t build up in your house. You can help show positive examples for how to respond to holiday stress. If you are feeling stress or on edge your children may pick up on it. During the season of giving, it is okay to take a moment for yourself!

Keep a schedule

With time off school your family may be tempted to stay up late or sleep in but switching up sleeping routines too drastically can affect your child’s mood. Aside from special occasions, like New Year’s Eve, try sticking to their normal bedtime routine or at least stay within an hour or so of normal bedtime. This can ensure kids get enough sleep and can help them transition back into school mode after the New Year.

This is the time of year where our schedules can be easily filled of activities, school functions, family events, and more. Over scheduling can disrupt normal routines, cause more stress, and may make the holidays less fun rather than more fun. Children may also have a high expectation on activities they want to complete. One way to make sure no one gets burnt out is to sit down as a family and discuss a number of activities you can complete. It’s okay to not do everything! If your children have realistic expectations up front they will be less likely to h

With this hectic time of year, making time for peace and quiet becomes even more important. This could be right before bedtime or after a rambunctious event. Some quiet time can help ensure your kids don’t get too overstimulated and can provide an opportunity of togetherness. Try watching a movie as a family or reading books while snuggled up.

Resist the sweets

Who doesn’t love grandma’s homemade sugar cookies or a second helping of honey glazed ham?? Holiday events go hand in hand with many holiday treats and meals. However, this change in diet can contribute to unwanted stress, anxiety, and breakdowns is your child’s diet. It is all too easy to fill up on extra sugary holiday snacks or not eat full healthy meals. The high sugar can affect everyone’s mood and cause unneeded mood swings. This doesn’t mean we shouldn’t have any sweets! Instead, try packing healthy snacks on the go, or offer additional healthy snacks at home like apple slices, cheese and crackers, or air-popped popcorn and limit cookies and candy to after a meal or after a snack.

Get those body’s moving

It is easy to forget about getting some physical activity with the shorter days, colder temps, and holiday events. But this is one of the best ways to alleviate stress! Try to make time for the whole family to just run around and play. Getting your body moving can naturally alleviate stress, help burn off high calorie holiday meals, and ensure that kids have time to just be themselves. Take a stroll around the neighborhood to admire all the holiday decorations or find a holiday themed workout video on Youtube the whole family will enjoy! (We personally like this one - https://www.youtube.com/watch?v=l-FztvrKuyE)

For more tips on how to manage stress during the holiday in yourself and your children check out these websites!

• https://www.verywellfamily.com/holiday-stress-and-anxiety-in-children-620516

• https://childmind.org/article/how-to-take-the-stress-out-of-the-holidays/

• https://www.health.harvard.edu/blog/7-ways-prevent-holiday-stress-children-2017112812809

• https://www.hopkinsmedicine.org/health/wellness-and-prevention/4-mindful-tips-to-destress-this-holiday-season

• https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544

About the Author:

Megan Winkelmann has been a Community Health Educator with the Jefferson County Health Department for just over two years. She attended Truman State University earning a bachelor’s degree in Health Science with a minor in Biology. While working for JCHD she attended A.T. Still University to earn her master’s degree in Public Health. Megan was born and raised in Jefferson County and enjoys creating programs that encourage healthy habits in the place she was raised. Megan likes to spend her free in time in the presence of family and friends.

MCH Publicity Statement: This project is/was funded in part by the Missouri Department of Health and Senior Services Maternal and Child Health Services Contract #AOC18380095, and is/was supported by the Health Resources Services Administration (HRSA) of the U.S. Department of Health and Human Services (HHS) under grant #B04MC30623, Maternal and Child Health Services for $12,107,084, of which $0 is from non-governmental sources.  This information or content and conclusions are those of the author and should not be construed as the official position or policy of, nor should any endorsements be inferred by HRSA, HHS or the U.S. Government.

Handwashing Week

December 1st- 7th is National Handwashing Awareness week! One of the simplest and  most cost-effective way to prevent the spread of illness or becoming sick yourself is to WASH YOUR HANDS.

Hand washing with soap and warm water for at least 20 seconds and then drying thoroughly with a paper towel has been shown to reduce the spread of both bacteria and viruses.  While we cannot eliminate “germs” in our lives, by simply washing our hands frequently throughout the day, we can keep everyone healthier. 

When are the most important times to wash our hands?

• Before eating or before touching food someone else may be eating.  If you are preparing a meal, be sure to wash your hands before beginning to gather the utensils, cutting board and food.  Keeping the prep area clean will help with the spread of food borne illnesses as well.

• After using the bathroom. Whether it’s public or private, you should wash your hands after using the bathroom.

• After touching or caring for pets and/or animals.

• Coming in from being outside. This applies to being in a public space, like shopping, school, public transportation, etc. or just playing outside.

• After you sneeze, cough, or blow your nose.  Never cover your nose and mouth with your hands, always use a tissue or your elbow/shoulder.  If you should forget and use your hand, hurry and wash them before touching any surfaces, like doorknobs, chairs and tables.  Some viruses can live for hours or days on high touch areas.

What about hand sanitizer?

Hand sanitizers are a good substitute if soap and water are not available, but proper hand washing is the preferred method of keeping “germs” from making yourself and others sick.

It is important to model and teach children proper hand washing, which includes not only washing thoroughly, but drying hands thoroughly and completely with a paper towel.  Hand driers have shown to introduce more germs onto clean hands and without drying thoroughly, can cause an increase of bacteria. Keep you and your family safe this winter by practicing good handwashing techniques. While washing hands seems easy and simple, its one of best practices of healthy living!

About the Author:

Donna has been a nurse for 45 years having graduated from Jefferson College in 1975. I have been able to work as nurse in many disciplines, hospitals, intensive care, home health as well as private duty and long-term care.  I began my career at JCHD in 2000 as a Community Health Nurse, working in schools doing health promotions from kindergarten thru high school, from hand washing to stress management and many topics in between.  I very much enjoy working in the community at the many events that involve families and promoting the health and wellbeing of people of all ages.  Since coming to work for JCHD, I have found I really enjoy helping people be proactive and staying healthy instead of helping them return to health.   I have three sons and 10 grandchildren all who live in the area, so they keep me busy with Grandma duties, which I love.  I have lived everywhere from Missouri to SW Florida to Wyoming but have called Jefferson County home for most of my life. 

Diabetes Awareness

November is National Diabetes Awareness Month. There are multiple lifestyle factors that can help manage diabetes including good sleep, consistent physical activity, and a balanced eating plan.

One simple method for creating a balanced eating plan is the Diabetes Plate Method. Below are the steps for this method:

1. Choose an appropriately sized plate – approximately 9 inches in diameter

2. Fill half of your plate with non-starchy vegetables- examples include broccoli, bell peppers, green beans, zucchini, asparagus, carrots, leafy greens

3. Fill one quarter of your plate with lean protein such as chicken, turkey, eggs, fish, “loin” or “round” cuts of beef and pork, tofu, lentils, beans

4. Fill one quarter of your plate with carbohydrate foods. Try to make half of your grains throughout the day whole grains including brown rice, oats, popcorn, whole grain breads and pastas. Other carbohydrate sources include fruit, starchy vegetables (corn, peas, potatoes, squash) and dairy products such as milk

Another method of managing diabetes is through carbohydrate counting. Carb counting simply involves counting the number of grams of carbohydrate in a meal and then matching it to the next dose of insulin. For more on this check out this website

• https://www.diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/carb-counting-and-diabetes

For additional information, please check out the article below:

• https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html

JCHD Services

If you would like to meet with a Registered Dietitian to discuss a plan that works for you, please reach out to Megan at 636-797-3737 x 124.

About the author:

Megan has been a Registered Dietitian with the Jefferson County Health Department for approximately two years. She provides individual and group nutrition counseling as well as community presentations. Megan’s favorite ways to stay active are lifting weights and walking her dog, Tucker

Jefferson County Rotary Clubs Donate Golf Tournament Proceeds to JCHD Program Serving Residents Struggling with Access to Healthcare

Jefferson County Health Department- Hillsboro, MO- Jefferson County Health Department (JCHD) recently received a monetary donation of $6,750 from the Jefferson County Rotary Clubs, Inc. Benefit Golf Tournament.

Jefferson County Rotary Clubs, Inc. held a benefit golf tournament on September 17 at Oak Valley Golf Course & Resort in Pevely, MO. The event attracted 144 golfers and 52 sponsors, raising a total of $13,830. This was the 3rd annual benefit golf tournament hosted by the Jefferson County Rotary Clubs and the third year they chose JCHD’s Wellness Van Program as one of the recipients of the proceeds from the tournament.

Donated funds go directly into the JCHD Wellness Van program providing healthcare services for Jefferson County residents who need it most. “We are grateful for the continued generosity of the Jefferson County Rotary Clubs,” states Jefferson County Health Department Executive Director, Kelley Vollmar. “It’s rewarding to see such great community participation in support of a program that in turn provides vital health services to their friends and neighbors who may be struggling with access to care.”

“We are thankful to all the players, sponsors, and volunteers for helping to make this tournament a success,” states Hillsboro Rotary Club President, Doug Wright. “The third annual tournament grew by over 20% from our last one two years ago, and with everyone's help, we can grow the tournament and help even more people in Jefferson County.”

Jefferson County Health Department Provides ‘JeffCo Wellness Walks’ to Local Parks & Trails

Jefferson County Health Department- Hillsboro, MO- Jefferson County Health Department (JCHD) recently launched a new community health program, JeffCo Wellness Walks, which focuses on encouraging physical and mental health activities while enjoying local parks and walking trails.

JeffCo Wellness Walks program consists of 10 activity signs posted along walking trails/paths in local parks. The signs encourage physical activity prompts such as jumping jacks or lunges as well as mental health prompts such as taking a few deep breaths or giving yourself compliments. Each physical activity sign also includes a QR code which links to videos showing how to complete the exercise as well as how to modify each exercise to be easier or more challenging.

“Part of our goal through our Maternal & Child Health grant funding is to encourage physical activity and healthier lifestyles within families,” states Community Engagement Team Lead, Adam Peters. “We saw great success with some of our previous programs in the park, so we decided to expand on that and provide something for families to engage with when it fits their schedule best.”

JeffCo Wellness Walks launched in early fall of this year and has been implemented in five walking trails so far with more planned in the coming months. Currently, wellness walks are set up at:

• Peace Pantry- 8100 S Industrial Dr, Cedar Hill, MO 63016

• Hillsboro City Park- 10975 MO-21, Hillsboro, MO 63050

• Arnold City Park- 2400 Bradley Beach Rd, Arnold, MO 63010

• Pomme Park- 1 Golfview Dr, Arnold, MO 63010

• Northwest Jefferson County Sports Complex- 4900 Byrnesville Rd, House Springs, MO 63051

“We are getting positive feedback from the community about the JeffCo Wellness Walk signs on our walking path, and we have a lot of people that are walking,” states Peace Pantry Board President, Linda Schroeder. “I have been able to engage with some of those using the trail and it’s wonderful to see the impact projects like this have on residents.”

For cities or parks interested in implementing JeffCo Wellness Walks, contact the health department at communications@jeffcohealth.org. To learn more about JeffCo Wellness Walks or find a list of locations, visit the health department website at www.jeffcohealth.org/jeffco-wellness-walk.