St. Pat’s Nurses Corner

Flu Shots

Why must the flu shot be taken every year? Influenza viruses are continually mutating. Each year the vaccine is updated to include the most current influenza strains. Another reason is that antibodies produced by the host in response to the vaccine decline over time, and antibody levels are often low one year after vaccination.

Breast Cancer Awareness Month

Every woman is at risk for breast cancer and your risk increases with age. Some women are at a higher risk if they have a personal history [their mother or sister] was diagnosed before menopause. Four out of five women who develop breast cancer, however, have no family history of the disease. One of the most important things you can do for yourself is have a mammogram… Since we don’t yet know what causes breast cancer or how to prevent it, the best protection is to detect it as early as possible and treat it promptly. This information is designed for educational awareness only. Consult your licensed provider if any concerns.

10 Tips to Get Better Sleep

1. Cut caffeine – the effects of caffeine can take as long as eight hours to wear off. Not using caffeine at least four to six hours before bedtime can help you fall asleep easier.

2. Avoid alcohol as a sleep aid. Alcohol may initially help you fall asleep, but it also causes disturbances in your sleep pattern.

3. Relax before bedtime. Develop some kind of pre-sleep ritual to break the connection between all the stresses of the day.

4. Regular exercise in the morning may relieve insomnia at night.

5. Keep your bedroom quiet, dark and comfortable.

6. Eat right. Avoid heavy meals before bedtime. An over-full belly can keep you awake.

7. Restrict nicotine. The effects nicotine is similar to those of caffeine. Nicotine puts stimulant into your blood stream.

8. If you nap during the day, keep it short. A 15 to 20 minute snooze can actually be rejuvenating. Longer naps may cause problems falling asleep.

What does sleep do for you?

A number of tasks vital to health and quality of life are linked to sleep. Students who have trouble grasping new information for learning new skills are often sleep deprived. Recent studies reveal that individuals can learn a task better if they are well rested. They also can better remember what they learned. Recent studies revealed those who slept 8 hours out performed those who slept 6 or 7 hours.

Water

Water isn’t just water anymore! It used to be easy. When you wanted a drink of water, you filled a glass from the faucet. Now, we not only have bottled water, but flavored water, fitness water, vitamin water, water with many other titles as they fill an entire aisle at the grocery store. Is there a benefit to drinking them? There is no evidence that bottled water is safer or better than tap water. In fact, bottled water does not contain fluoride, so you could be missing out on its benefit. If you find it difficult to drink plain water consider making your own at much less cost. Add fruit slices, make ice cubes with citrus zest or add a splash of fruit juice.

Research published in the Journal of the American Society of Nephrology finds little evidence for the drinking of eight glasses of water every day. It appears that healthy people will drink enough fluid to supply their body’s needs. There may be some circumstances where the amount may need to be increased; living in a hot, dry climate; being an athlete; having diarrhea or vomiting; or eating a high protein or high fiber diet. Water is the preferred fluid; so do try to drink 20 ounces a day. The remaining fluid can be from tea, coffee, nonfat milk, fruits and vegetables. Grapes, watermelon, oranges, broccoli, lettuce and others contain between 85% to 95% water. [Article from the TOPS News. This article is for information purpose only. Consult your licensed health provider if any concerns

Basic Rules of Good Health

Importance of good health cannot be overstated. The requirements are determination, drive and willingness to make small changes in your lifestyle. Start off slowly and implement changes in phases. Exercise is the key in achieving good health. It strengthens your cardiovascular system, strengthens muscle mass, helps reduces stress and lose weight. Find an exercise you enjoy!

Another essential part of achieving and maintaining good health is making healthy food chooses. Add a small salad or a piece of fruit to your dinner plate rather sweet desserts. Try to stay sway from processed foods, trans fat and high saturated fat meats. Plan nutritious meals for the week, prepare them from scratch, that way you know what is in them. Control your portion sizes. An occasional alcohol drink, in moderation is OK. Smoking is detrimental to your good health. The sooner you quit smoking, the faster your body can begin to repair the years of damage. Remember, small changes are the best way to start. You will be more likely to adhere to the healthy life style and enjoy your years. This information is designed for educational purposes only. If you are concerned about your health please consult your licensed health provider.

Healthy Food Choices

When a snack attack strikes you should refuel your body with healthy, food choices! A list of five nutrition packed snacks for kids:

1. Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.
2. Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins. Enjoy your “ants on a log”
3. Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack.
4. Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.
5. Dip baby carrots and cherry tomatoes in low-fat ranch dressing.

FOR ADDITIONAL NUTRITION INFORMATION VISIT: www.eatright.org OR www.mypyramid.org

July 4th

July 4th celebrations can be a lot of fun, but you also need to be mindful of your safety. Did you know sparklers are the second highest cause of fireworks related injuries requiring trips to the hospital? They can catch your clothing on fire. It is recommended that you be 12 years of age before you handle sparklers. HAVE A FUN July 4th. Remember to play it safe, treat fireworks with respect and use common sense.

Tick Bites

Green grass, refreshing breeze camping and ticks!

While most tick bites are harmless, you will want to check your children and yourself every day if in a wooded area or tall grass. Carefully inspect the entire body head to toe. Don’t forget the neck, behind the ears and the hairline. Ticks range in size from a pinhead to a poppy seed. If you find one attached, remove it:

o Using a fine tipped tweezers, grasp the head of the tick close to the skin.
o Firmly and steadily pull the tick straight out of the skin. Do not twist the tick, or rock it from side to side while removing it.
o Wash the site with soap and water, swab with alcohol.
o Wash your hands.

If you develop a rash of any kind, have a headache, fever, chills, stiff neck or back muscles or joint aches, call your doctor. The doctor may want to prescribe an antibiotic if they think it may be Lyme disease. For your protection, dress in long sleeves, pants, high boots and use a repellent containing DEET [follow instructions] when planning an outdoor trip.

Blood Pressure Basics

Hypertension [high blood pressure] simply means that the pressure the blood creates in the arteries is too high. Your doctor may take several readings over time before making a judgment about you having hypertension.

To ensure an accurate blood pressure reading – do not drink coffee or smoke for 30 minutes before a check. Both may cause an elevated reading.

Blood pressure changes from minute to minute and is affected by activity, rest, temperature, emotional state, posture, and medications. Blood pressure is measured using an instrument call sphygmomanometer. A cuff is wrapped around a person’s arm and pumped to create pressure, which compresses a large artery in the arm, stopping the blood flow for a moment. As the cuff is gradually deflated blood will begin to flow through the artery again. Listening with a stethoscope the first pulse heard as the flood flows through the artery is the systolic pressure [top number] this measures the pressure in you arteries when your heart beats .The diastolic pressure [bottom number] is noted when the sounds disappears, your heart is at rest between beats.

What are the Risk Factors?
Risk factors include those you can’t control:
• Family history
• Gender [affects more males than females]
• Age – risk increase with age

Risk factors you have control over:
• Smoking
• Excessive weight
• Stress
• Lack of exercise
• Alcohol consumption
• Excessive sodium [salt] intake

High blood pressure usually has no symptoms. In fact, many people have it for years without knowing it. That is why it’s so dangerous! Mainly it adds to the workload of your heart and arteries. As we grow older, our arteries will harden and become less elastic. When you have high blood pressure the process tends to speed up. High blood pressure increases your risk of a stroke, development of coronary heart disease and congestive heart failure, damage to your kidneys and eyes. Most high blood pressure can’t be cured but it usually can be controlled. Maintain a healthy weight, exercise, stop stressing and follow your doctor’s advice. If you are taking a pill for high blood pressure, do not stop unless recommended by your doctor.

Parish Health Ministry Note: This information is designed for educational purpose only. You should not rely on the information as substitute for personal medical attention, diagnosis , or treatment.