Practicing Good Sleep Hygiene: Week of March 1, 2024

 

Dear Students, Faculty, Residents, Staff, Alumni, Board Members and Friends,

Greetings on this first day of March! It’s been another busy week on campus as well as down in Atlanta where many of our optometry faculty, residents and some students have been participating in the Southern Educational Council of Optometry meeting. I wanted to extend my thanks to Megan Weyler and the Drexel Human Resources team for taking the time on Monday to provide an overview of Drexel Human Resources to Salus faculty and staff. We know that many questions are still unanswered, but this was a great first step in helping everyone to understand some of the tools that will be available us as we continue to navigate through the merger. Much more granular, individualized information will be available to all of us in early Spring, after our teams have had the opportunity to complete a line-by-line comparison of all of our benefits. In the interim, I encourage all faculty and staff to visit the Drexel HR website to learn more about what’s offered to us. Here are some things I hope you will find of interest: 

SALUS FASHION, TAKE ONE: As Salus University’s general counsel and compliance officer, Brian Zuckerman, JD, thinks his workday attire can feel a bit repetitive. For him, socks are an opportunity to show a little bit of individualism. Socks that make a statement are something I know a little about as well. Click here to check out the first of three stories about fashion at Salus.

AUDIOLOGY AWARD: Aaron Roman, AuD, CCC-A, FAAA, an assistant professor in the University’s Osborne College of Audiology (OCA), has been named an Early-Career Audiologist Award winner by the American Academy of Audiology (AAA). Dr. Roman is in his second year at the University, where he teaches courses in the residential Doctor of Audiology (AuD) program and serves as a clinical audiologist providing comprehensive care at the on-campus clinical facility, the Pennsylvania Ear Institute. He also serves as a clinical preceptor for AuD students and works with pediatric and adult populations. To read more, click here.

WHY SALUS: Hear directly from Salus University’s Speech-Language Pathology (SLP) students on why they chose our SLP program. Click here for details.

A CLOSER LOOK AT DREXEL: As we continue the integration process with Drexel University, we wanted to take a deep dive into Drexel’s academics and student life. Click here to learn more.

FINAL THOUGHTS: Over the past few weeks, I’ve touched upon several subjects that are associated with the stressors we see in our lives to include loneliness, bullying, and gun violence. Today, after having to get up at 3 AM to catch an early morning flight I thought I’d address another stressor, one that many of us deal with routinely. That is sleep deprivation. While attending the continuing education meeting of the Association of Armed Forces and Federal Optometric Services (AFOS) in Atlanta this past week I had the opportunity to attend a very insightful lecture on this very topic, which prompted me to do some additional research. I’d like to share some of my take-aways from the lecture and what I found in the literature that I’m certain is applicable to everyone reading this update.

According to the Sleep Foundation, as we sleep, we cycle through four stages of sleep. The first stage can last between one and seven minutes. You are probably not dreaming but just starting to relax. During the second stage of sleep, we are more relaxed. Our breathing, heart rates slow and brain activity slows. This stage lasts between ten to twenty-five minutes. During the third phase of sleep, also called “slow or delta wave” sleep we are in much deeper state, more relaxed, and much harder to wake. Sleep experts believe this is the restorative phase of our sleep cycles where the brain has a chance to rest and even assists with memory and creativity. It may also bolster the immune system and other key bodily processes. This phase can last from twenty to forty minutes. The fourth phase of sleep is REM (Rapid Eye Movement) sleep, where our brain becomes more active. While we can dream in any of the sleep phases, the dreams we have during the REM stage tend to be more vivid. Most people will not enter REM sleep until they have been sleeping for up to ninety minutes. REM sleep is believed to be essential for cognitive functions such as memory, creativity and learning. We cycle through these phases several times during the night (or when we sleep) – see diagram below. 

Just like doing exercise to ensure we maintain a healthy cardiovascular system and shower every day to ensure we have good general hygiene, paying attention to our sleep hygiene is also an important habit to get into. It’s important to develop a consistent sleep schedule. To obtain this you should have routine exposure to nature daylight, avoid screen time and alcohol a couple of hours prior to bedtime as well eliminating noise and ambient light from your sleep environment. This will also help to properly adjust your circadian rhythm, the twenty-four internal clock in our brain that regulates cycles of alertness and sleepiness by responding to changes in our exposure to natural light in our environment. While this may seem like common sense, many of us have a difficult time practicing good sleep hygiene on a regular basis.

As we try to address stressors in our lives, getting enough good sleep on a regular basis can play a key role in how we are able to navigate through the many things confronting us daily. As you prepare for the weekend, and many of you, national boards, try to work on improving your sleep hygiene as I believe it will pay dividends in overall performance academically and personally.

Be safe, get some rest, look out for one another, and remain SALUS STRONG!

- Mike

Managing Stress In Your Life: Week of June 2, 2023

 

Dear Students, Faculty, Residents, Staff, Alumni, Board Members and Friends,

Greetings on a beautiful June morning from our Elkins Park campus. With summer session well underway, there is nothing better than seeing students relaxing and studying pondside in the cool shade along with our resident family of geese! Construction on the first-floor renovation project has been moving along and we are beginning to see the open spaces that we will enjoy when our dining and gathering spaces are complete. It is exciting!

Here are other items of interest:

OT DEEP DIVE: In our latest podcast, Tara Schumacher, an assistant director of Admissions at Salus, talks about the Master of Science in Occupational Therapy (MSOT) program including tips and tricks for applying. Click here to read more.

CONGRATS NEW GRADS: Last week we celebrated our 126th commencement at the Kimmel Center for the Performing Arts in Philadelphia and sent our graduates off with inspirational remarks given by Dr. Ala Stanford. We look forward to watching our graduates spread their wings as they leave our nest. Click here to read more about this year's commencement.

WHERE ARE THEY NOW: It was Sam Farrand's, MS '17, mother-in-law who suggested that he consider going into speech therapy. That turned out to be great advice. In 2015, Farrand entered the inaugural Speech-Language Pathology (SLP) program and hasn't looked back since. For more, click here.

FINAL THOUGHTS: As I reflect on our commencement ceremony last week, our future merger with Drexel, current national and international events, it’s incredible to consider how much is going on simultaneously. The level of stress generated by any one of these events is significant. Taken concurrently, the mental and emotional stress on our bodies increases appreciably.

While each of us has developed coping mechanisms for stress, the “wear and tear” of repeated exposure to stress has immediate and long term impacts on our bodies and brains. It’s imperative that we rigorously and deliberately work to mitigate stress to the best of our abilities. Some suggestions that have worked for me over the years include the following:

Develop a morning routine that’s sustainable - Sounds basic, but it makes a world of difference. Get up, make your bed (now you’ve accomplished at least one thing!), get some exercise, have breakfast, etc. 

Develop good sleep habits – We need sleep to remain healthy and fit. This may seem like “mission impossible,” but the better rested you are, the more capable your body and mind will be at handling things that come your way. Prioritize sleep over other things and you’ll be more productive, resilient and attentive. Minimize screen time prior to going to bed as that can adversely affect sleep.

Get outside and enjoy the fresh air – There are so many places around us that you can go and safely walk around in nature that will help to calm your mind and present opportunities for some exercise at many levels.

Eat a healthy diet – Studies have found that eating hyper-processed foods and added sugars will add to perceived stress levels. Try to eat a balanced diet consisting of whole foods, protein, fruits and vegetables and pass on that extra bowl of ice cream or chocolate chip cookie.

Take a time-out – If you’re working on something or just feel a bit overwhelmed, take a minute or two to take a “brain break” and think about something enjoyable such as getting outside or your last fun vacation.

Start writing in a journal – Capture positive things that happen during the day and write them in a journal. Over time you’ll accumulate many positive experiences that will help you through challenging times when you look back on these journal entries.

Use social media purposefully and not nonchalantly – Limit your screen time and refrain from posting for “likes” or for the sake of making the “best content.” Use social media to connect with new classmates or the people you miss seeing every day.

Stress affects all of us in different ways. Some stress in our lives is beneficial, as it helps us to focus and perform at a high level. When stress levels supersede that threshold, that’s when people start to exhibit symptoms. Try to stay ahead of the stress power curve!

For our students, skilled counselors in our Center for Personal and Professional Development (CPPD) are always available to assist with more advice on how to handle stress. All you need to do is make an appointment here. For faculty and staff, please contact your insurance provider who can provide mental health expertise.

Have a great weekend and enjoy the nice weather. Please remember to stay hydrated and use sunscreen when out and about. Continue to look out for one another and remain SALUS STRONG!

-Mike

Take Time To Recharge: Week of July 15th, 2022

Dear Students, Faculty, Residents, Staff, Alumni, Board Members and Friends,

Good morning from Iceland, where I am enjoying some much needed R&R with a couple of my daughters and my brother-in-law. It’s 48 degrees and sunny, which is pretty normal for a July morning here.

A very warm welcome and congratulations to all of our new residents! I look forward to seeing you! The summer semester is beginning to wind down, and finals and clinical practical exams are quickly approaching.

Here are a few developments from our Salus community:

PRACTICING WELLNESS, TAKE TWO: Check out part two of our feature titled “Practicing Wellness as A Graduate Student.” Part one covered mitigating burnout whereas part two addresses managing imposter syndrome, an internal experience leading to beliefs and perceptions of being incompetent. Read more here.

FACULTY FOCUS: This week’s Faculty Focus is on Kerry Lueders, MS ‘99, COMS, TVI, CLVT, director of the Low Vision Rehabilitation (LVR) program and the Teachers of Students with Visual Impairments (LVI) within the Department of Blindness and Low Vision (BLVS) at the University. To read more about Kerry, click here.

SLP/AUD OPEN HOUSE: The University’s Osborne College of Audiology (OCA) and department of Speech-Language Pathology (SLP) recently offered an open house to prospective students. The inaugural half-day event was for those wanting to study communication sciences and disorders. Read more here.

FINAL THOUGHTS: For so many of us and our teams who pushed beyond what we thought was possible during the last few years, it can be difficult to step back and recharge. But it's important to prioritize this. Take the time to rest and rejuvenate -- it's critical for continued wellness and motivation.

I look forward to getting back to campus next week. In the meantime, take some time to recharge and get outside to enjoy the summer weather and distress. We’ll be welcoming our incoming classes for our fall semester in a few short weeks. Time is flying!

Please continue to follow CDC guidelines when out and about, look out for one another and stay SALUS STRONG!

Hiking one of the four glaciers in Iceland

Mike

Our Shared Commitment With You: Week of July 1st, 2022

Dear Students, Faculty, Residents, Staff, Alumni, Board Members and Friends

Good morning on a steamy first day of July from our Elkins Park campus. In addition to our normal cadence of classes, labs, and clinics this week, we were delighted to welcome our newest cohort of international students from Taiwan and the Board of Directors from the Sunday Breakfast Club, a leadership organization advancing civic dialogue in the region.

Here are some recent developments:

ADAPTIVE SPORTS DAY SUCCESS: Our first Adaptive Sports Day last weekend was a huge success. The daylong event, held at the Hafter Student Community Center, welcomed disabled community members to participate in a host of activities, including yoga, seated volleyball, a mobility obstacle course, adaptive golf, tennis, pickleball and wheelchair basketball. We also introduced the community to our new Orthotics and Prosthetic program, which welcomes our first students this fall. Click here to read more.

AVOIDING BURNOUT: Check out the first of a two-part series titled “Practicing Wellness as a Graduate Student: Avoiding Burnout” on our website. This first part reveals why burnout is important to address, identifies the stages of burnout and offers tips for mitigating burnout. Read more here.

HELPING HER COMMUNITY: Thahira Kallumurikkal, AuD ‘22, an audiologist at Abu Dhabi Health Services Company's (Seha) Oud Al Touba Diagnostic & Screening Center in Al Ain, United Arab Emirates, has played an important role in spreading awareness and support about the pandemic in her community. In fact, she's written a book about it. Click here to read more.

SUSSMAN SCHOLARSHIP: The family of Naomi Sussman, MS ‘12, who passed away in 2018, has generously created the Naomi Sussman Scholarship, which offers an annual award to a student studying Low Vision Rehabilitation (LVR) or Orientation and Mobility (O&M) at Salus University. Read more here about this special alum and her love of the Blindness and Low Vision Studies (BLVS) program at the University.

FINAL THOUGHTS: As some of you know, my wife and I have been raising a Seeing Eye Dog, Godiva, for the past 20 months. Yesterday, we dropped her off at “college” to begin her formal education at The Seeing Eye. The entire process from meeting Godiva when she was seven weeks old to now has been a true labor of love. It also represents a commitment to preparing her to serve others. I see this commitment as a parallel to what we do at Salus. While we don’t get students when they’re seven weeks old, we do get most of you right after you’ve finished college – ready and eager to learn your new professions. This new relationship represents a shared commitment between you and your Salus family. A big part of our responsibility, much like we have done with Godiva, is to prepare you to adjust to the many different situations that you will encounter professionally and even sometimes personally.

Often, issues that you may not think are directly related to your specific professions but have significant public health implications are addressed either here in my weekly updates or in your classes. Two such issues that touch all of us are gun violence and the most recent Supreme Court decision reversing Roe v Wade. Other than the COVID-19 pandemic, these two public health issues are, in my opinion, the defining public health issues of our generation. Take time to sift through the media hype and truly understand the short- and long-term ramifications of these two public health challenges. Read multiple sources before passing judgment, and more importantly, before giving advice to your future patients – because they trust your guidance. Brian Zuckerman, our legal counsel, will be leading a discussion on the legal basis behind the Supreme Court decision and its impact on reproductive rights laws later this month. It’s an important opportunity to learn more.

All of our professions provide meaningful opportunities to help others. To do that effectively, we need to understand and to be articulate about the public health issues of our day.

As you prepare for the long 4th of July holiday weekend, please keep those in military service and veterans in your thoughts. Let’s especially keep in mind those in the Salus family who have family and friends who serve, and for all families and peoples who wish to be free.

Please stay hydrated, wear sunscreen when outdoors and continue to follow CDC masking guidelines. If you are not feeling well, test yourself to ensure you haven’t contracted COVID. Take some time over the weekend to think about your commitment to your patients and how you are would address questions concerning the issues I’ve discussed above.

Have a great weekend – be safe, look out for one another and remain SALUS STRONG!

Mike