Health & Wellness Blog

Grocery Shopping

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Keep safe and healthy during this pandemic. Continue to do these activities to help yourself and others. 

Consider the following after grocery shopping:

  1. Hands:  Of course, wash your hands IMMEDIATELY when entering the home for 20 seconds. Include your hands and fingers, between your fingers and back of your hands and fingers.
  2. Cell Phone: Try not to bring it. If you must, don’t put it down, keep in pocket or purse. Don’t set it down anywhere in the store. When you return home, wipe it down with disinfecting wipes. Clean a minimum of every 7 days regardless, you would be surprised how dirty it gets!
  3. Wallet or Purse: Don’t put your purse down in the shopping cart! Don’t put it down on kitchen counter when you get home. Wipe according to mfg instructions.
  4. Reusable Grocery Bags: We have learned to recycle; but this may not be the time do that. If you do use reusables, don’t set them on countertops when you get home. Also wipe them down or wash them in machine
  5. Purchased Products: Set up dirty and clean area. Wipe down.  Do not bring them into the house without first wiping them down.   
  6. Car: Head back to car and retrace steps.  Wipe steering wheel, car door handles, gear shift, seat etc.
  7. Sunglasses/Eyeglasses: Wipe clean. Virus can survive up to 75 hrs here.
  8. High-traffic touchpoints: On the way to the house, what did you touch?  Door handle, light switch, etc.  Wipe down.
  9. Clothes: Put clothes right into the washing machine.  Don’t just let them fester in the hamper. Do not shake dirty laundry, it may disperse the virus through the air. Best to wash on warm setting. 
  10. Shoes: Good idea to have a no-shoe zone from shoes worn outside.
  11. Jewelry: Rings, bracelets, etc.  Germs can hide in crevices and between your skin and metal.
  12. Body: Consider washing body and hair after returning home running from grocery shopping.
Posted by Marilee Moot with

Sleep

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SLEEP Why is it important

What happens while we sleep? Critical body functions happen when we sleep. Much repair and restoration of the brain on a cellular level, occurs while we sleep. REM sleep is when we process crisis' "I'll sleep on it"

Health Risks of Insomnia and Sleep Deprivation Include: Increased chronic inflammation and infection, hypertension, heart disease, stroke, decreased vaccine effectiveness, increased risk of Prostate cancer, decreased memory and problem solving, increased ADHD symptoms, increased Anxiety and Depression

How much sleep do we need?

Average adult needs 7-8 hours per night but people's requirements vary greatly. It is said that Winston Churchill and Thomas Edison were "short sleepers" while Albert Einstein slept 10-12 hours per night

What keeps us from getting a good nights sleep? 

  • Caffeine and Sleep Caffeine sensitivity increases with age. 1 cup of coffee contains 70-140 mg (Starbucks grande can contain up to 560mg). Caffeine can take up to 7 hours to be reduced significantly in the bloodstream. Remember "decaf" is not caffeine-free. 
  • Alcohol and Sleep - Inhibits the onset of REM sleep, causes intermittent wake-ups during the night, causes abrupt awakenings, causes swelling of mucous membranes in mouth and nose while relaxing throat muscles causing snoring and increased risk of Obstructive Sleep ApneaAlcohol's effects are amplified in older people

Taking Melatonin to Sleep - Use only as needed. When melatonin is taken as a sleep aide on a consistent basis, "Down Regulation" occurs with our own melatonin production. A tolerance is eventually reached accompanied by decreased levels produced by our brain, resulting in sleeplessness. Be aware that light has a large impact on our melatonin production

What Can We do?

  • Give yourself 15-30 min to fall asleep and get the right amount of sleep for YOU.
  • Keep a regularly scheduled time for sleep
  • Don't go to bed unless you are sleepy
  • No caffeinated beverages after lunch
  • Keep a cool room
  • Defuse worries and obsessions before bedtime
  • Keep bedroom for sleeping, No TV, cell phone
  • Be aware of light pollution especially bright and blue light 

INR Seminars "The Sleep-Loss Epidemic: Understanding and Managing Sleep Disorders". Presented by: Rajindar Hullon MD,JD

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