December 14, 2020
Dear FPC Wellness Warriors,
So…what is on YOUR mind these days? Let me guess, besides the usually holiday concerns “How can I continue to stay well”, “How can I keep myself healthy physically, mentally and spiritually?” I hope this wellness wisdom continues to support and inform you as we warrior on in this journey.
In health ministry we mostly talk about wellness and the need for balance in our mind, body and spirit. A definition of another word grabbed my attention this week…
Wholeness
1. the state of forming a complete and harmonious whole; unity.
2. the state of being unbroken or undamaged.
Now and in the upcoming winter months, we need to pay particular attention to our wellness and our feelings of wholeness. The holidays are always a time to be mindful of our stress levels. This pandemic has added the new stressor of finding creative ways to connect with and keep our loved ones safe, as well as finding ways to connect and balance our own health and needs.
Caring for our Physical Health
Vitamin D: How to Avoid a Deficiency This Winter
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Smart food choices: Consuming vitamin D rich foods like canned salmon, milk, tuna, and mushrooms will help. Vitamin D enriched foods such as soy, yogurt, cereal, orange juice, and eggs are easy to work into your diet as well.
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Sun exposure: Getting a limited amount of sun exposure might also help. Check with your physician to see how much sunlight is safe. A common recommendation is about 20 minutes of sun several times a week. Incorporate this sun exposure into your day in small amounts when it’s too cold to stay outside for long.
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Vitamin D supplements: Nutritionists will tell you that it’s best to get your essential vitamins and nutrients from healthy food choices. But in the case of vitamin D, that might not be possible. If you are concerned your vitamin D levels might be low, talk with your physician and ask for a simple blood test to check. If you are deficient, your doctor will either order a prescription dose of vitamin D or recommend an over-the-counter supplement.
Exercise! (No way to avoid this topic)
Most of us are probably doing some form of exercise but often we focus on only one type. Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits and variety helps reduce boredom and risk of injury.
If you want some ideas of how to get exercise in each of these categories check out these simple ideas from the NIA and the Harvard Health Medical School
Covid-19 Testing
If you have questions about whether or not you should be tested talk with your healthcare provider or refer to the CDC guidelines
This helpful information was shared by one of our church family for Montgomery county residents.
COVID-19 Testing Sites Hours Expanded: Starting this week, Montgomery County has expanded its operating hours to 9 a.m. to 5 p.m. at its six community-based testing sites across the County. Testing is available to anyone who lives, works, or goes to school in Montgomery County. Appointments can be made weekdays starting at 7:00 a.m. online or starting at 8:30 a.m. by calling (610) 970-2937. Testing is limited to persons who work or live in Montgomery County.
Any person of any age who wants to get tested. There is no requirement on age, exposure, or showing signs of symptoms. Instructions will be given at the site to administer your own test at the testing site.
If you have health insurance it will be billed to insurance. No insurance – no fee for the test.
For more information visit:
If you live in Chester or Berks county testing information can be found on each of their county websites.
Masks, Masks, Masks
Please continue to stay vigilant with mask wearing, staying at least 6 feet from others, washing hands and using hand sanitizer. It’s Flu and cold season too! Remember, touching your face spreads germs to yourself and others. Only touch your mask by the sides or by the loops and remember to wash them daily. If you are having difficulty finding a mask that fits you well and doesn’t need continuous adjusting please see Dawn. We have cloth and disposable masks available as well as websites where you can order ones that may fit better.
If you need to have an MRI done, do not wear a face mask containing metal parts, like a bendable nose piece or staples on the headband, nanoparticles, or antimicrobial coating that may contain metal. You may not be able to tell whether your mask may have metal in it. Ask the person performing the MRI to confirm that the face mask you will wear does not contain metal parts.
Vaccine Info
FLU Vaccine… The good news is that it’s not too late to protect yourself from the flu! Seasonal flu usually peaks between December and March, so getting vaccinated now can protect you through the rest of the flu season. Getting a flu vaccine every year can help you prevent the flu and, if you do get sick with the flu, it may help you have only a mild case. Getting your flu vaccine also helps your community stay healthier by preventing the spread of flu and reducing the burden on the health care system during the COVID-19 pandemic.
Covid-19 Vaccine-are you looking for current information on the vaccine…refer to this CDC page for initial information;
Caring for our Mental Health
We have been fortunate during this pandemic that support groups, seminars, and counseling have been able to be offered virtually. If you need help finding a group or support person that fits your needs please reach out to Dawn.
Some upcoming events are…
For young adults, teens and families…
Join the Penn Foundation on Tuesday December 15th for “A Slice of Prevention for Teens and Their Families”
