Six Questions to Evoke Gratitude

• What happened today that was good?
• What am I taking for granted that I can be thankful for?
• Which people in my life am I grateful for?
• What is the last book I read or movie, show, or social media clip I saw that I really appreciated, and why?
• What am I most looking forward to this week, month, and year, and why?
• What is the kindest thing someone has said or done lately?

It’s hot. Like “maybe we should pack up and move to an arctic research base” hot. And while August is here and we look forward to Autumn just a little while from now we still have to find a way to beat the heat. Thankfully, Howard E. LeWine, MD, Chief Medical Editor at Harvard Health Publishing and Heidi Godman, Executive Editor at the Harvard Health Letter, have some answers. You can read their full article, titled Want to cool down? 14 ideas to try, here but we have a summary of their tips below. Stay cool out there!

Cover the basics

• Become a weather expert. Use a weather app on your smartphone and pay attention to the hourly temperatures, not just daily highs and lows. Note the hottest points of the day and plan your schedule around them.
• Stay hydrated. One way the body cools down is by sweating. As moisture on the skin evaporates, it takes heat with it. That’s called evaporative heat loss. But you must replace the fluids you lose through a combination of drinks and water-rich foods. Generally, the National Academy of Medicine recommends totals of about 11 cups (88 ounces) per day for women and 15 cups (120 ounces) per day for men. If you spend a lot of time outdoors or are sweating a lot, you’ll need even more fluids.
• Seek air-conditioned environments. As much as possible, hang out in air-conditioned indoor spaces during the hottest points of the day. If you don’t have AC, go to a shopping mall, public library, movie theater, or a community cooling center.
• Use fans correctly. Another way the body cools down is by channeling blood and body heat to vessels near the skin’s surface, where heat escapes. A fan can blow that heat away from your body and keep you cool, but not if the surrounding air is hot. “In that case, wet your skin, even with a spray bottle or a wet wipe. The fan will promote evaporative heat loss,” Dr. Wiskel says.
• Take breaks. Pace yourself when doing outdoor activity. “Physical work produces its own heat at the same time you’re being heated from outside,” Dr. Wiskel says. “Be active for short periods and rest in between.”

Pack and dress for heat

• Bring cool-downs with you. Any time you leave your home, bring plenty of water. Even better: bring a handheld fan, wet wipes, and ice packs. That way you’re prepared if you get stuck outside.
• Wear loose clothing. Lightweight, loose-fitting garments allow air to get to your skin, promoting evaporative heat loss to keep you cool when you sweat.
• Try high-tech clothes. Consider wearing clothes with cooling technology (such as tops, bottoms, hats, or neck gaiters). They work in various ways. For example, a garment might be made of a special fabric that’s activated with water and stays damp for a long period, continually pulling heat from your body.

Try DIY cool downs

• Make a DIY cooling garment. Dunk a kitchen towel or cotton T-shirt in cold water, wear it on your head, neck, or torso, and then rewet the fabric as it dries. Or buy higher-tech versions made with fabrics and gels designed to stay cool longer.
• Eat or drink something cold. A cool glass of water, ice chips, or a popsicle help fight dehydration and might help lower your body’s core temperature. Just don’t ingest anything too quickly. Dr. Wiskel says it might cause gastrointestinal upset.
• Cool off with a shower or bath. Experts debate the best temperature for water to cool you down. Some maintain that cool water constricts blood vessels and sends heat back to the core, making you hot again. Others maintain that chilly water cools the blood vessels and sends cooled blood to the core. Dr. Wiskel’s take: “Immerse yourself in water that’s cooler than your body temperature. The water can be tepid. Once you’re out of the water, stand in front of a fan to promote evaporative heat loss.”
• Submerge your forearms. If you can’t take a shower or bath, try a trick used by the US Army: submerge your hands, forearms, and elbows in ice water for five minutes. This helps send cooled blood moving through blood vessels back to your core.
• Apply ice or cold packs. A water-free method to cool blood vessels involves placing ice packs in areas near large blood vessels such as the elbows, underarms, neck, or inside the legs near the groin area.

The FDA recently issued a warning letter to Whoop over its Blood Pressure Insights feature, arguing that even an estimated BP reading—calibrated via a cuff and based on overnight HRV and heart‑rate data—crosses into medical device territory and needs formal clearance. Whoop insists this remains a wellness feature (not a diagnostic tool), citing the 21st Century Cures Act. The Verge story delves into how the line between “just wellness” and regulated medical tech is blurring—and why the distinction matters for consumer safety and innovation. Read more at https://www.theverge.com/health/715102/dangerously-blurry-line-between-wellness-and-medical-tech

When Alek Hermon remembers the most painful week of his life—the time his father lay in a coma before passing away—he also remembers the unexpected comfort of a nurse named Ray. Though their relationship began with tension and judgment, as Hermon struggled through lonely early morning ICU shifts, Ray gradually revealed his quiet compassion, asking about Hermon’s father and connecting over books. When the moment came to say goodbye and donate his father’s organs, Hermon felt surrounded yet completely alone—until Ray, stripped of his sterile gear and full of tears, ran down the hall to embrace him. In that moment, Hermon found solace not in protocol, but in human connection. “He took my suffering seriously,” Hermon said. “I was a real person to him.” Read the full story of Alek and Ray’s journey through grief and loss in the hospital at NPR.org.

In a hospital, every role—from the surgeon in the operating room to the EVS team member keeping the hallways clean—plays a vital part in the health and safety of patients. Each person, regardless of title or uniform, contributes to the smooth functioning of the hospital ecosystem. Nurses, transport staff, dietary aides, lab technicians, security personnel, and administrative workers all form an interconnected web of care. When we recognize the value of each role, we move away from a hierarchy of importance and toward a culture of mutual respect and appreciation.

Getting to know one another beyond job titles helps foster community and improves morale. Simple acts like learning a colleague’s name or showing interest in their work create stronger team bonds and a sense of belonging. This not only enhances individual well-being but also leads to better communication, collaboration, and ultimately, better patient care. In a setting where stress and urgency are constant, building a culture of shared purpose and respect reminds everyone they are not alone—and that their work matters.

When summer arrives, many people welcome the freedom from rigid schedules—but for some, the sudden lack of routine can quietly contribute to symptoms of depression and anxiety. Without the structure of regular sleep, meals, and activity, our bodies and minds can lose their sense of stability, making us more vulnerable to mood disturbances, fatigue, and stress. The good news? You can protect your mental health by creating a loose daily routine that includes consistent wake/sleep times, physical activity, social connection, and moments of purpose or relaxation. Small anchors in your day can go a long way in keeping you grounded and emotionally well through the season. For more details check out the articles below:

• Psychology Today: Why Routines are Good for Your Mental Health
• National Alliance on Mental Illness (NAMI): Maintaining Your Mental Health During Summer
• Verywell Mind: How Routine Helps with Anxiety and Depression

In the month of July we will focus on maintaining good health and overall wellbeing as we get through the hottest weeks of the year! These tips come to us from our friends at Clinicians for Climate Action New Jersey by way of our colleague Jennifer Garefino. 

Week 1: Keeping Safe and Having Fun While At-Risk

Climate Change & Heat-Related Health Impacts

• Urban heat island effect and climate change are increasing heat-related health risks, especially for our friends here in the Camden area. In similar urban areas there were as many as 527 heat-related deaths in 2024, disproportionately affecting men (77%), Black individuals (30%), and people experiencing homelessness and substance use, especially stimulants

Heat-Related Illnesses

• Heat stroke occurs when one’s body temp >40°C / 104°F and is accompanied by mental status change, organ failure risk, fatal if untreated. Though a less appreciated risk in humans (and our pets) is pavement burns, which are more likely above 105°F, and associated with longer hospital stays and worse outcomes. But there are also “silent” illnesses like cardiovascular events, kidney injury, stroke, infections, lung issues, and cognitive impairments.

Heat & Special Populations

• Pregnancy & newborns: Increased risks of preterm birth, gestational diabetes, preeclampsia, and birth defects.
• Mental health: Higher rates of suicide, psychiatric ER visits, cognitive issues in kids.
• Most at risk: Elderly, low-income individuals, children, isolated/unhoused, those on medications.
• Parkinson’s and MS patients may have impaired temperature regulation.

💊 Medications & Heat Risks

• Many medications impair thermoregulation or fluid balance, including:
  • Diuretics, ACE inhibitors, beta-blockers, anticholinergics, psychiatric meds, stimulants
• Heat affects drug storage, stability, and effectiveness.
• Photosensitizing drugs (e.g., doxycycline, NSAIDs, diuretics) can cause skin reactions in sun.

☀️ Stay Safe and Have Fun in Hot Weather

🧊 Stay Cool

• Avoid direct sunlight during peak heat (10 AM – 4 PM); seek shade or go indoors.
• Use fans, cooling towels, or take cool showers to lower your body temperature.
• Wear lightweight, light-colored, breathable clothing (e.g., cotton or moisture-wicking fabric).
• Use cooling products like vests, neck wraps, or portable misting fans.

💧 Stay Hydrated

• Drink plenty of water regularly—even if you don’t feel thirsty.
• Avoid alcohol and caffeine, which can increase dehydration.
• Carry a refillable water bottle when outdoors.

🧴 Protect Your Skin and Eyes

• Apply broad-spectrum sunscreen (SPF 30+) and reapply every 2 hours.
• Wear sunglasses with UV protection and a wide-brimmed hat.

🏠 Prepare Your Environment

• Keep your home cool: close blinds, use fans/AC, and limit oven use.
• Identify nearby cooling centers or air-conditioned public spaces.
• Plan outdoor activities in early morning or late evening.

⚕️ Know the Signs of Heat Illness

• Heat cramps: Muscle pain/spasms—rest and hydrate.
• Heat exhaustion: Fatigue, nausea, sweating—move to shade and drink fluids.
• Heat stroke: Confusion, hot dry skin, fainting—call 911 immediately.

👶🏾🧓🏽 Check on Vulnerable People

• Infants, elderly, people with chronic illness, and those on medications are at higher risk.
• Never leave children or pets in parked cars.

🏃‍♀️ Stay Active, Smartly

• Exercise indoors or during cooler hours.
• Take frequent breaks and hydrate.
• Use cooling aids during outdoor recreation (e.g., wet bandanas or mist bottles).

💊 Handle Medications with Care

• Store medications in a cool, dry place (68–77°F); avoid cars and direct sunlight.
• Ask your pharmacist about heat-related side effects or storage precautions.

🔗 Helpful Resources and References

• CDC Heat and Health Guidance for Clinicians
• NIOSH Heat Safety Tool App
• Americares Climate-Ready Toolkit
• National Institute on Aging: Hot Weather Safety for Older Adults
• EPA Urban Heat Island Info
• American Red Cross: Heat Safety Tips

GLMA: Health Professionals Advancing LGBTQ+ Equality (previously known as the Gay & Lesbian Medical Association) is the world’s largest and oldest association of LGBTQ+ healthcare professionals. GLMA is a national organization committed to ensuring health equity for lesbian, gay, bisexual, transgender, and queer (LGBTQ+) communities and equality for LGBTQ+ health professionals in their work and learning environments. To achieve this mission, GLMA utilizes the scientific expertise of its diverse multidisciplinary membership to inform and drive advocacy, education, and research.

The GLMA “10 Things” lists are resources to provide practical guidance to help LGBTQ+ patients navigate conversations with their healthcare providers. Whether you’re bisexual, gay, transgender, or lesbian, each guide offers tailored insights to support affirming and informed care.

Check out all the “10 Things” guides, and countless other resources, at https://www.glma.org/resources.php

The below is offered from The Trevor Project @ https://www.thetrevorproject.org/resources/guide/finding-support-building-community-amid-political-uncertainty/

Following the 2024 elections, The Trevor Project saw a nearly 700% increase in volume across our classic crisis services. We have heard many LGBTQ+ young people across the country on our lines, social media, and TrevorSpace. LGBTQ+ youth express a wide range of emotions — including anxiety, stress, fear, and sadness – about how the new political environment in the U.S. may impact their lives, and the lives of people they love. 

To help support LGBTQ+ young people through what can be an intense political climate, as well as help them find support and build community, we’re sharing a number of tips to consider and explore. As always, our crisis counselors are also available via text, calls, and chats 24/7, 365 days a year. The Trevor Project is 100% confidential and 100% free.

1. Take a moment for yourself

It’s easy for any of us to get wrapped up in negative political commentary and feel overwhelmed. 

• Give yourself a moment to take a step back. 
• Unclench your jaw. Take a few deep breaths. 
• Check in with yourself around what you need, whether that’s sleep, a meal, water, or time with your trusted community.
• Visit The Trevor Project’s Self-Care Guide and Self-Care Flowchart for ideas.

2. Reflect

It’s normal to consider what the future may hold, or to be uncertain about what certain policy positions might mean for you, friends, or family. It’s also important to remember that the full political landscape won’t become clear for many more days, and things won’t change overnight. Take this time to take care of yourself and reflect on how you want to use the time leading up to inauguration, while also considering proactive steps to protect your rights.

3. Find community 

The LGBTQ+ community is vibrant, diverse, and lives in every corner of the country. 

• If you can, search for a local LGBTQ+ center to see if they host community spaces and events. 
• Connect with your peers on TrevorSpace, The Trevor Project’s safe space social networking site for LGBTQ+ young people. 
• Spend time with trusted friends and family members who support and understand you.  
• Practice allyship with our guide on how to signal you are an ally in a hostile environment.

4. Learn about LGBTQ+ organizations

• In addition to community based organizations, there are a number of national organizations supporting LGBTQ+ people, and it can be uplifting to see their work. 
• Consider checking out programs and resources from organizations working alongside The Trevor Project. The Equality Federation is a great place to start with a network of more than 30 state-based groups that young people can use to connect with their own state or community.

5. Set aside time to relax

• Consider what helps you relax — whether it’s music, exercise, yoga, meditation, or cooking. 
• Set aside time to intentionally focus on your relaxation activity. Silence notifications and remove disturbances to enhance your focus.
• The Trevor Project also offers a visual breathing exercise to help you relieve stress and anxiety.

6. Take a break from news and social media

• It can be helpful to stay informed, but taking brief breaks from all screens can help you avoid becoming overwhelmed by news and social media. 
• Consider what’s right for you: taking a small break, setting time limits for social media apps, disconnecting for a day, or anywhere in between. 
• To help you process your day, take a break from screens before bed. 

7.  Trans youth: look to the future

• TrevorSpace is a safe place for transgender and nonbinary young people to find peer connection and build upon an already vibrant community. 
• Follow nonprofits supporting transgender and nonbinary rights and trans-led organizations; you’ll see how hard they’re working to protect trans people’s rights, health, and more.
• If you can, consider updating your identification documents, including your passport – even if you don’t plan to travel outside the country. You can find out how here. 
• If you’re concerned about your health care, know that you have options available and people to help you navigate any hurdles through The Trans Youth Emergency Project.

8. If or when you’re up for it, take action

• Check out our Resources page to learn more about LGBTQ+ identities and how to support LGBTQ+ young people. In addition to resources like our Guide to Being an Ally to Transgender & Nonbinary Young People and How to Support Bisexual Young People, the Trevor Project also offers culture competency training and suicide prevention training for supportive adults.
• Sign up to advocate alongside The Trevor Project and help protect LGBTQ+ young people from harmful bills. Be sure to check out our guide on how to navigate personal safety while taking action.
• Help support The Trevor Project’s life-saving crisis services and work to prevent suicide among LGBTQ+ youth by hosting a virtual fundraiser.
• Consider donating to The Trevor Project to help power our life-saving work. Together, we can continue working towards a welcoming, loving world for LGBTQ+ young people.

From Mental Health America: “Building a family as an LGBTQ+ person can take many forms. Whether through birth, adoption, fostering, surrogacy, or chosen family, these journeys are grounded in commitment, care, and intention. LGBTQ+ families may still face stigma or discrimination, which can impact mental health. This article offers tips and resources to support your mental health as an LGBTQ+ adult as you build a family.”

Full article @ https://mhanational.org/resources/lgbtq-parenting-mental-health/

Key points

LGBTQ+ families are strong and diverse:
LGBTQ+ people build families in many ways, including birthing, adoption, fostering, surrogacy, and co-parenting. They may also include chosen family and strong community connections.

LGBTQ+ families can face extra challenges:
LGBTQ+ families may deal with discrimination, legal barriers, and financial stress, which can impact mental health. Trans and nonbinary parents might also feel pressure to hide who they are to keep their children safe.

Affirming support makes a big difference:
Getting help from LGBTQ+-friendly therapists, joining support groups, and building community can help parents stay mentally healthy. Allies can support LGBTQ+ families by using inclusive language, creating welcoming spaces, and sharing their stories.