Nurse’s Notes – Bulletin Blurbs for March 2010
March 7: Need more sleep? Here is a plan to help you get to sleep earlier.
- Gradually move your bedtime up by 15 minutes each night.
- Dim the lights around the house about an hour before bed, and start a routine that tells your body it’s time to sleep. (Put on your PJs, wash your face, brush your teeth.)
- Avoid the distraction of the TV and computer.
- Meditate or do light stretching. Pick a favorite short Bible verse or phrase to repeat in your mind. People who relax before bedtime are able to fall asleep a half-hour earlier than those who do not, and get up to an extra hour of sleep. (Prevention, February 2010, pg. 18)
March 14: New Rule for Spotting Skin Cancer
Current guidelines used to detect abnormal moles state that people should look for moles only greater than 6 mm (larger than a pencil eraser). “But size is increasingly arbitrary and irrelevant,” says researcher Stuart Goldsmith, MD. One study estimates that 22% (more than 1/5th) of invasive melanomas are less than 5 mm – so don’t overlook smaller moles that appear abnormal (dark colored, with irregular borders), he stresses. (Prevention, February 2010, pg. 20)
March 21
Your breakfast may be contributing to raising your blood pressure? Your toast or cereal could be hiding excessive salt, the additive known to jack-up blood pressure. Research says bread and cereal are among the top contributors of sodium to your diet. Getting more than 2,300 mg per day – a teaspoon of table salt – increases your risk of high blood pressure. Registered Dietitian, Dave Grotto, recommends choosing 100% whole grain bread and cereals that contain no more than 150 mg of sodium per serving. (Prevention, February 2010, pg. 43)
March 28: My laundry has what ….?
We know that germs like wet areas to thrive, so to cut down on germs, remove your laundry from the washer within 30 minutes of its completed cycle. With folks saving money by using cold water, germs can survive the wash cycle. Charles Gerba, PhD, professor of microbiology at the University of Arizona, states that research found that 25 percent of home washing machines contain fecal bacteria (from undergarments). To reduce germs: don’t overload the washer, so detergent can penetrate the fabric; wash undergarments in a separate cycle; once a week, run an empty cycle with only a cup of bleach to kill bacteria; and yes, your dryer will also kill lingering bacteria. (Prevention, February 2010, pg. 136)
