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Hello OAK BLUFF FAMILIES!
I hope everyone is able to get outside this week and enjoy the sunshine! Staying fit and healthy will help improve your overall health. We are approaching the summer solstice and the sun is hot so please exercise sun safety!
Everyone can benefit from regular exercise.
Kids who are active will:
Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges — from running to catch a bus to studying for a test.
Always remember sun safety while enjoying playing outside!
Follow these simple rules to protect your family from sunburns now and from skin cancer later in life:
Keep babies younger than 6 months out of direct sunlight. Find shade under a tree, umbrella, or the stroller canopy.
When possible, dress yourself and your kids in cool, comfortable clothing that covers the body, like lightweight cotton pants, long-sleeved shirts, and hats.
Select clothes made with a tight weave - they protect better than clothes with a looser weave. If you’re not sure how tight a fabric’s weave is, hold it up to see how much light shines through. The less light, the better
Wear a hat or cap with a brim that faces forward to shield the face.
Limit your sun exposure between 10:00 am and 4:00 pm, when UV rays are strongest.
Wear sunglasses with at least 99% UV protection (look for child-sized sunglasses with UV protection for your child).
Use sunscreen. Set a good example. You can be the best teacher by practicing sun protection yourself. Teach all members of your family how to protect their skin and eyes.
Sunscreen can help protect the skin from sunburn and some skin cancers, but only if used correctly. Keep in mind that sunscreen should be used for sun protection, not as a reason to stay in the sun longer.
How to Pick Sunscreen:
During quarantine, it is great to get outside and enjoy the fresh air but please remember to protect yourselves from Ticks. Typically, nymph stage Deer Ticks are active from early May through early August and adult stage deer ticks are active September through May. Tick-borne disease is a year round concern.
Nymph Deer Ticks are about the size of a poppy seed. Adult Deer Ticks are about the size of a sesame seed. Ticks attach to people, pets, or other animals that brush against them.
Prevention and removal: If you wear light colored clothing, it makes it easier to see ticks. It is recommended to use repellents and remove a tick immediately and correctly (Do not use matches, petroleum jelly, gasoline, nail polish remover etc). Note on a calendar the date of removal and save the tick for identification and testing.
A few tips from the MV Board of Health:
Shower or bathe as soon as possible after working outdoors to wash off and check for ticks.
Remember to check your hair, underarms, and groin for ticks.
Immediately remove ticks from your body using fine-tipped tweezers.
Grasp the tick firmly and as close to your skin as possible (as shown in photo below)
Pull the tick's body away from your skin with a steady motion.
Clean the area with soap and water. Call your physician.
Removing infected ticks within 24 hours reduces your risk of being infected with the Lyme disease bacterium.
We are noticing many of our middle school students are tired during their class meetings and some students are missing meetings because they are not yet awake. It is reasonable that students are experiencing an increase in screen time during this period. With that said, too much screen time and using screens late at night can negatively impact your Child’s health and performance. We would like to help by providing some suggestions and facts regarding children and healthy sleep habits.
According to The American Academy of Pediatrics, Children 6 to 12 years of age should sleep 9 to 12 hours each night. Teenagers should get at least 8 to 10 hours of sleep each night. Getting the right kind of sleep is important.
Teens are naturally entering a phase when their bodies want to go to sleep later. Try to create a schedule with your teen. Have your teen wake up at the same time each day, preferably before 9am, and follow the same morning routine they would as if they were going to school; eat breakfast, get dressed and brush their teeth. If your middle schooler is going to wake up by 9 am, they should be asleep by 11pm, at the latest. To help them fall asleep, restrict electronics for at least one hour before the desired bedtime and develop a “winding down” routine.
If possible, school work should be completed outside of the student’s bedroom. It makes it easier to fall asleep if the bedroom is associated with sleep and not with electronic usage and work. If your child is using electronics late into the evening, it can negatively impact their ability to fall asleep. If you are concerned your child is using electronics when they are not supposed to be, have your child place their devices outside their room (and in your room if needed) when electronic time ends.
Getting enough physical activity can help children sleep better. The Center for Disease Control and Prevention (CDC) recommends children get 60 minutes of physical activity each day. Ideally they will go out in the yard, but indoor physical activity, such as yoga and stretching, is also effective.
If you are struggling with your child’s sleep habits, please feel free to reach out to our school nurse, guidance or your pediatricians office for advice.
Julie Love: Life Balance Tips During Covid
Routine - Maintain a fairly regular schedule. Go to bed and get up on time (whatever “on time” means for you). Eat regular meals, not just snacks.
Hygiene Shower regularly. Get up, get dressed. Staying in your pajamas is a luxury only when it’s rare. Wash your face, brush your hair. Casual is fine, but maintain a standard of looking “presentable,” even if you’re not seeing anyone.
Work Space -If you are working from home, set aside a place to be your work space. Let others know that when you’re there, you’re at work. Let yourself know that when you walk away from it, you’re leaving work.
Goals -Set goals to achieve. Consider making three lists: Grand Plans, Sizable Tasks, Simple Things. Depending on your energy level, choose. Some days you might work towards a major accomplishment, others you might feel totally useless – but you can at least empty the dishwasher, and that’s something.
Schedule - Especially if you have kids at home, having the day planned out helps. You might even set alarms on your phone to signal when to move from one activity to the next. Take advantage of the Palovian response the schools have trained into your children when they hear the bell. The familiarity of such a system will be reassuring to them, and it’s better than sticking with each activity until the fighting starts.
Move - Get up and move, even just to stretch, at least every hour. If you have a place to do it, go out for fresh air and sunshine every day. Go for a walk, or find an online video workout. Stretch. Breathe deeply.
Connect- Look at people whenever you can. Forget “elbow bumps” (unless your arms are freakishly long, you can’t stay six feet apart and do one) – greet everyone you see with eye contact, and a knowing smile. Phone friends, use FaceTime or Zoom, write letters or emails, especially to those you haven’t contacted in a while. Check in on those you know live alone. Do little favors for each other.
Communicate-Tell others what you want and need. When stressed, our thoughts are so pressing, we assume they must be obvious to everyone else, and so often interpret others’ failure to do what we want as lack of caring, rather than lack of mind-reading. So if you need to take a break, if you need support, if you want something done, say so. Check in with each other frequently, ask how they’re feeling. Consider setting up clear indicators, like “If I’m wearing a hat, please only talk to me if you absolutely have to.”
Moderate Media—Choose a reliable source for information, and check it once daily for a limited time. And if you’re stressed, skip a day. Similarly, check in with yourself before choosing what else to watch or listen to. What feels like cleansing satire one day might be too painful another. It’s always okay to say, “I’m really not up for this right now.” In our modern world, it will still be there for you to see later, if/when you feel like it.
Sympathize-Let yourself and those around you express how they feel. This whole situation is really hard, really upsetting. Whatever pain it causes is real, and counts. Stop playing Misery Poker. In a world where a child is sad to miss a birthday party, a teen is worried about derailed college plans, an adult is stressed about losing their house, and an elder is afraid they might die, everyone deserves validation and comfort
OB BOH :
Lana Schaefer, RN, BSN, NCSN
508-693-0951 ext. 281