We have reached the summer lull, that time of year sandwiched between July 4th and the first day of school, when each day seems to blurs into the next. It’s hot, the kids are rambunctious, and you’ve watched every new TV show you can stream. But with the right mindset you can use the remainder of August to refresh your intentions and infuse your life (and the lives of those around you) with happiness. Because when you’re feeling optimistic, everything seems to fall into place.

Image by Nathan Dumlao


When it comes to improving your overall health, there’s nothing more important than staying physically active. Just 150 minutes of exercise per week can help you maintain a healthy weight, lower blood pressure, improve cholesterol levels, and reduce risk of cardiovascular disease. But we all have busy schedules, especially during the chaotic summer months, and dedicating time to regular workouts isn’t always so convenient.

Image by Menna Ahmed


Over the past two weeks temperatures have steadily climbed from mild to extra spicy, and it’s safe to say that we’re all feeling the sizzle of summer. And although the oppressive heat wave has many of us seeking shelter in our small air-conditioned oases, it’s still important to find the energy and motivation to remain committed to healthy habits. The good news is that it’s a whole lot easier to break a sweat when the thermometer is reading triple digits.

Image by Jarosław Kwoczała


Do you ever feel especially energized, motivated, or uncharacteristically giddy after a really good workout? That’s because many forms of physical activity offer physiological benefits, too, triggering a series of chemical events that can help brain function and regulate mood. And these positive emotions and outcomes may be all the motivation you need to stay committed to your physical fitness routine.

Zumba Class


With all the cookouts, traveling, and pool parties, it’s not always easy to stay committed to your health goals during the summer months. But that’s why you’re a Healthy Monday newsletter subscriber! And although we can help keep you on track, it’s always better to know how to keep pushing forward yourself, even when you’re a bit uninspired.

Image by Pam Menegakis


Summer is the time of year meant for relaxation and renewal; road trips and lazy beach days; odd jobs and air conditioners, but just because you’re transitioning into vacation mode doesn’t mean you have to abandon those healthy habits you’ve worked so hard to establish. Thankfully, you can maintain some version of your personal wellness routine while still enjoying all that the summer months have to offer.

Empty Road


Who’s up for a fresh-breath refresh? Sure, the concept may appear to be an over-ambitious tongue twister, but there’s some method to the wordplay. A deep inhale of fresh summer air can do wonders for the body, mind, and spirit. Focusing on the rhythm of your breath, especially when enjoying the beauty of the outdoors, can help you relieve stress, manage challenging emotions, and find the energy necessary to conquer daily challenges.



It’s easy to feel as if your best years are behind you—even in your twenties and thirties—but as we age, we get to experience life through a new lens. Older adults are typically wiser, happier, more focused, and less likely to suffer from emotional mood swings. That being said, to fully enjoy one’s golden years, it’s important to maintain certain foundational health practices such as staying physically active, making smart food choices, getting quality sleep, and interacting with others.

Playing Soccer

Sleep and Your Health:
Why Sleep is Important

By: Maribel Richards, Health Education Intern

Poor sleeping habits can have a considerably bad impact on your health. Understanding the importance of sleep can help you make healthier decisions and reduce your risk for chronic diseases. 

Image by David Clode


As we approach the midpoint of the year, it’s important to refocus on the things that we can change. Starting or recommitting to a healthy eating plan can have a tremendous impact on your everyday life: you’ll feel better; you’ll look better; and you’ll be motivated to adopt more favorite habits in the future.



Summer vacation is approaching, a welcome relief for students and a potential conundrum for parents. How will you keep everyone occupied and entertained? Sure, you can isolate in an air-conditioned room and binge watch TV, but that’s what we’ve all been doing for the past two years. So why not take advantage of the time together and use it to reestablish those wellness routines, or, better yet, create new ones.

Family Fishing

Tips to Improve Your Sleep Routine

By: Maribel Richards, Health Education Intern

It's that time of year again. The days are getting longer, the sun is rising earlier, and it's becoming much easier to disrupt our health sleeping routine. However, a healthy sleep routine is important because it allows us to recharge each day and keep chronic disease and medical conditions at bay. Sleep is important for everyone, but even more so for people who have chronic health conditions like type 2 diabetes, cardiovascular disease, obesity, and depression. 

Image by Lux Graves


Memorial Day represents the unofficial start to summer, which means it is now OK to plod around the house in flip flops, cook all your meals on the grill, and smell of sunblock long after the sun has set. But it also signifies the midway point of the year, providing an excellent opportunity to check in on those wellness goals that you set all the way back in January. Whether you’re still on track or slacked off a bit during the winter months, there’s always another chance to find your footing and keep moving forward.

Image by Glenn Carstens-Peters


As summer approaches, it seems like everyone is in a hurry to reacquaint themselves with workout routines of yore. But frantically enrolling in a week’s worth of Zumba and hot yoga right out of the gate isn’t necessarily the ideal way to get back into the fitness groove. Rushing into heavy weights or high-intensity aerobics can lead to injuries and serious setbacks. So do your body a favor, and take the time to ease back into exercise slowly and steadily.

Image by Jessica Tan


We are all guilty of occasionally waking up on the wrong side of the bed, but starting your Monday morning in a foul mood typically leads to an even more frustrating week. That’s why you want to greet the day with a positive state of mind. Easier said than done, right? Well, that depends. By being present in the moment, you can quiet those discouraging thoughts and achieve a state absent of self judgement and doubt.

Lazy Morning


Each new day is like a roller coaster, complete with twists and turns, surprises and headaches, soaring highs and inevitable lows. But, unlike a roller coaster, you don’t have to passively ride through your week. By dedicating a few moments of the day to being calm, quiet, and mindful, you can avoid many of those stomach-churning drops and enjoy a nice, smooth ride.

Guided Meditation


Children have the incredible capacity to absorb information, which is why introducing them to healthy behaviors at a young age can set them up for success later in life. Teachers play a crucial role in the early stages of learning, and their guidance is instrumental in helping children establish healthy habits and routines both at school and at home. It’s safe to say that we all owe the teachers in our lives an unrepayable debt of gratitude.

Teacher and Pupil

10 Cents a Meal Grantees

District Health Department #10 (DHD#10) congratulates five school systems within the jurisdiction on becoming grantees of the 10 Cents A Meal program.

Lunch Time


During the course of a busy day, week, or month, it’s easy to forget about that very special person in your life — you! Everyone needs a moment to deescalate those high-stress situations and recharge, but finding even just a few minutes to sit, breathe, and relax can be difficult.



As we rush through our daily routines it’s easy to overlook all the natural beauty that surrounds us, but regardless of whether you live in a city, suburb, coastal town, or countryside, there’s no shortage of parks to visit, paths to uncover, or trails to explore. Going for regular walks outside is an important way to stay active, but it also fuels the soul, connecting us to something greater than our phones or other various electrical knick-knacks.

Image by Tim Swaan

Move More Month - April

Spring is unfolding, the weather is warming, and people are beginning to venture back outside for various activities, one of those being physical activity.

Walking in the Woods


It’s been a dark, cold winter, but now that the days are getting longer and the weather is beginning to warm, we have less of an excuse to stay huddled on our couches surrounded by pizza boxes, chocolate wrappers, and half-eaten pint containers of tikka masala, and more of a reason to get out into the world. Spring represents growth and rebirth, so it’s only appropriate that we refocus our attention on ourselves and our eating habits. 

Eating Watermelon


A community is a powerful thing, and it can be an especially motivating force for individuals and groups looking to establish or recommit to healthy habits. Sure, misery loves company, but happy people love company, too, which is why you may find some extra motivation tackling things like healthy eating and exercise as a group.

Young Volunteers

#HealthyMondayRefresh 3.28.22

After a long weekend it’s easy to wake up feeling tired and unmotivated. But more often than not, all you need is a little boost to get back on track. And we’re not talking about an extra strong cup of coffee. By concentrating on your inner wellbeing, you can gather the strength and energy necessary to power through the day.

Pink Blossom

#HealthyMondayRefresh 3.23.22

Our daily food choices can have a real impact on the health of the planet. So how can you reduce your environmental “food print” ? 

Apples in a store

#HealthyMondayRefresh 3.14.22

Although we do it every night, falling asleep isn’t always easy. According to the Center for Disease Control and Prevention (CDC), nearly one-in-three adults don’t get the recommended amount of nightly shuteye (seven hours per night), and as a result, close to half of all Americans say that they feel sleepy during the day. However, there’s a number of methods an individual can use to enhance the quality and duration of his or her sleep.

Sleeping with Eye Mask

March is Colorectal Cancer Awareness Month

Colorectal cancer often causes no signs or symptoms in its early stages. Screening starting at age 50 is vital for both prevention and detection of colorectal cancer, the third most common cancer in the United States.     

National Nutrition Month 2022

Health and Nutrition Educators around the United States are utilizing National Nutrition Month in March as an opportunity to educate and support people looking to make healthful decisions when it comes to food, health, and nutrition.


#HealthyMondayRefresh 3.07.22

Do you know a teacher, administrator, and other faculty members looking for information on different stress-relief and wellness practices that they can apply at home or in the classroom? The DeStress Monday at School Program may just be the program for them. It helps teachers start the week feeling more focused, energized, and relaxed.

Empty Classroom

#HealthyMondayRefresh 3.07.22

Do you know a teacher, administrator, and other faculty members looking for information on different stress-relief and wellness practices that they can apply at home or in the classroom? The DeStress Monday at School Program may just be the program for them. It helps teachers start the week feeling more focused, energized, and relaxed.

Empty Classroom

#HealthyMondayRefresh 2.28.22

The immune system plays a crucial role in protecting the body from harmful substances that may cause disease or make us ill. But there are ways that you can strengthen your body’s defenses and reduce your risk of getting sick. And since we’re still in the heart of winter — not to mention the tail end of a pandemic — a well-functioning immune system is of the utmost importance.

Image by Luke Michael

Oceana County Prescription for Health

District Health Department #10 (DHD#10) and Mercy Health are starting the New Year off on an exciting note: announcing that the Prescription for Health Program is now available in Oceana County!

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#HealthyMondayRefresh 2.22.22

Millions of people spend a significant part of their day working, but they often underestimate the importance of cultivating and practicing healthy habits when they’re on the job — even if that workplace is a home office. It’s not always easy to carve out a moment for wellness during a hectic workday.


Final Year of Prescription for Health

With 2022 in full swing, District Health Department #10 (DHD#10) has now entered its third and final year of offering the Prescription for Health program across it’s ten-county jurisdiction.

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#HealthyMondayRefresh 2.14.22

Cardiovascular disease, a group of disorders that includes heart attack, stroke, and congestive heart failure, remains the leading cause of death in the United States and around the world. But by addressing the core risk factors — unhealthy diet, physical inactivity, high stress, and tobacco use — anyone can reduce their chances of developing the disease.

Image by NeONBRAND

February is National Condom Month

According to the Centers for Disease Control and Prevention (CDC), correct and consistent use of latex condoms is one of the most effective ways to prevent unintended pregnancies as well as reduce the risk of sexually transmitted diseases (STD) and human immunodeficiency virus (HIV) transmission.

Image by Reproductive Health Supplies Coalition

Reduce Your Risk For Cancer During Cancer Prevention Month

According to the Centers for Disease Control and Prevention (CDC), cancer is the second leading cause of death in the United States; however, many kinds of cancer can be caught early or prevented entirely. That’s why the below lifestyle changes and regular cancer screenings are more important than ever before.

Image by Eilis Garvey

Bringing Awareness to Cervical Health

As January and Cervical Health Awareness Month come to a close, the urgency remains for women to have a conversation with their healthcare provider about cervical health. 

Doctor and Patient

Take Action to Lower Your Risk for Heart Disease: American Heart Month 2022

Since 1963, February has been designated as American Heart Month, a month calling for people of any age to focus on their cardiovascular health and take action to lower their risk for heart disease.

#HealthyMondayRefresh 2.7.22

Cancer impacts lives around the world, but each individual can reduce their risk of cancer by making healthy choices such as eating right, staying physically active, and not smoking, as well as following suggested screening guidelines to detect certain cancers in early stages. But even when the risk factors for the disease are understood, it can be difficult to incorporate preventative behaviors into your normal routine.

Image by National Cancer Institute

#HealthyMondayRefresh 1.31.22

It’s the last day of January, which means we’re already a month into 2022. The beginning of February is an opportunity to celebrate the progress you’ve made throughout the new year. It’s also a good time to consider how you will continue to making strides towards your long-term wellness goals.

Image by IA SB

#HealthyMondayRefresh 1.24.22

This week is all about looking inward and outward to discover sources of inspiration to help you stay committed to your wellness goals. Use the four principles of positivity (happiness, compassion, gratitude, calm) to find more joy and satisfaction in everything you do; bundle up and take a walk outdoors to get some exercise while reconnecting with nature; and look to beans to add a fiber-rich plant-based protein source to your meals. This Monday, let your actions be your inspiration.

Image by Amanda Jones

Get SMART in 2022

A common New Year activity is making resolutions. However, most New Year's resolutions fade away come February because they lack structure or don't account for daily realities. They weren't SMART goals.

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#HealthyMondayRefresh 1.17.22

We’re already on to the third week of the new year — hard to believe, we know. And although time is flying, you can use this Monday to slow things down and reflect on the goals that you’ve set for 2022.

Image by Isaac Smith

Get Your Flu Shot! Flu Schedule 1/19 - 2/3

Prepare for flu season by receiving your flu vaccines. Flu season is unpredictable, and with COVID-19 still spreading, it is more important than ever to protect you and your family against influenza by getting an annual flu shot.

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#HealthyMondayRefresh 1.10.22

A New Year’s resolution is a symbolic declaration to improve upon ourselves in the coming year. But how do we stay committed to our healthy behaviors, week after week, month after month? Funny you should ask. By using the Healthy Monday Refresh, the start of every week is another opportunity to get back on track and refocus.

Image by Tim Mossholder

January is National Birth Defect Prevention Month

Birth defects and infant disorders are common, costly, and critical conditions that can cause lifelong health challenges. That’s why, this January, during National Birth Defect Prevention Month, District Health Department #10 (DHD#10) is encouraging pregnant people and prospective parents to make healthy choices and adopt healthier habits to protect the health of their unborn child.

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January is Radon Awareness Month

The month of January is recognized as National Radon Action Month to bring about awareness of how to prevent exposure to this dangerous gas. All month long, DHD#10 is giving away free radon test kits to help you determine if radon is present in your home.

Get Your Flu Shot! Flu Schedule 1/12/22-1/25/22

Prepare for the upcoming flu season by receiving your flu vaccines. Flu season is unpredictable, and with COVID-19 still spreading, it is more important than ever to protect you and your family against influenza by getting an annual flu shot.

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#HealthyMondayRefresh 1.03.22

For many, the new year is used as a time to reflect, reassess, and make plans for a better, brighter future. On December 31, before the clock strikes midnight, millions of people will have made a list of goals, objectives, and aspirations for the coming year. But the sad reality is that most of us will give-up on our resolutions after only a few weeks.

Image by Jorge Franco

Tis the Season to be Healthy

Break out the ugly sweaters and hide your eggnog, the holidays are here to greet us once again. Throughout all the ruckus, try to remember what’s important this Holiday season - keeping our loved ones and ourselves safe and healthy.

Happy Holidays

FALLING FOR HEALTH: Chronic Disease and Cold Weather

As we enter the month of December, it is crucial to be mindful of your health, despite the business of the holiday season. Certain chronic diseases may be exacerbated by the cold weather that is quickly approaching. Continue reading to understand how the weather can affect pre-existing conditions and how to combat some of these effects.

Snowy Night

Lottery Tickets are not Child's Play: Give Responsibly

With the holidays quickly approaching, DHD#10 discourages families and friends from giving lottery tickets or scratch-off instant games to children as gifts. While they may seem like the perfect stocking stuffer or gift to throw in a card, giving lottery tickets and scratch-offs to anyone under the age of 18 can have serious unintended consequences.

Image by Erik Mclean

National Influenza Vaccination Week

The holidays are here, and while that means more opportunities for spreading cheer, there is also more opportunity for spreading flu and other respiratory viruses as people resume travel and gather with family and friends. 

Drug and Syringe