From the Hilbert College Wellness Center
by Kirsten Falcone, RN

Be Safe Out There!
Some Tips for a Safe and Healthful Summer Outdoors

Summer break is almost here, and many will be spending more time in the sun and outside. It’s time to brush up on your summer weather etiquette. Here are a few items to remember before you head out the door.

Hydration. Remember to keep water available at all times. Without proper hydration, you will be more prone to heat exhaustion, or even heatstroke (a life-threatening condition). There is also a milder version called heat cramps. You want to avoid all of these by keeping hydrated so your body can sweat and cool itself. Also avoid alcohol, wear lightweight clothing, and stay in the shade. People who are more at risk are the young and the old (younger than 4 and older than 65), people on certain medications (such as diuretics, beta blockers, antihistamines, and more), obese people (those whose BMI is greater than 30), and people who spend most of their time in the air conditioning.

A good rule of thumb for how much water to drink is always drink 64 to 96 ounces (or more) per day. Another calculation is one based on your weight: Take your weight number in pounds and drink 50 to 100 percent of that number in ounces. For example, someone who weighs 160 lbs. should drink 80 to 160 ounces of water every day. However, if you are in the heat, you will need to drink more!

Some signs of dehydration you might notice right away are headaches, muscle cramps, dry mouth, bad breath, fever, drowsiness, low blood pressure, high pulse, listlessness, sore throat and dark urine. Remember, if you feel thirsty, you are already dehydrated!

Sunscreen. There has been some controversy regarding sunscreen lately. Does it cause cancer? Does it block vitamin D production? Is it better to go without? The current consensus among healthcare professionals and the FDA (Federal Drug Administration) is that using sunscreen is better than not using it. According to the Skin Cancer Foundation’s Website, using sunscreen has more benefits than detriments, since vitamin D can be obtained from food, and using sunscreen lowers the risk of cancerous and precancerous lesions. The FDA states on its Website, “…the risk of not using sunscreen is much greater than any potential risk posed by sunscreen ingredients.”

What are some tips for using sunscreen, then? Some sunscreen blocks out only UVB rays (which cause cancer), but not UVA rays (which age your skin), so make certain you pick a “broad spectrum” sunscreen that is at least SPF 15. (SPF 30 or higher is better.) It’s best to follow the instructions on the label, as far as application and amount. Some suggestions are to use at least a “shot glass” (1.5 fluid ounces) of lotion at a time, not rubbing it in completely, and applying it 15 minutes before sun time. Reapply it every two hours, or sooner if it has washed or rubbed off, due to swimming or sweating. Other suggestions are to apply sunscreen after you have been in the sun for a few minutes, thereby allowing your body its daily vitamin D allotment.

Another kind of “sunscreen” is clothing. Wearing a wide-brimmed hat, along with long sleeves, will help reduce your exposure.

Keep in mind this thought: Tanned skin = damaged skin. It’s that simple. UV damaged skin cannot be completely reversed, no matter what the beauty industry tells you.

Eye protection. As important as sunscreen and hydration, is protecting your eyes. Make certain you wear sunglasses, even if it is cloudy out. When shopping for sunglasses, look for 99 to 100 percent UVA/UVB protection, large lenses, and wraparound protection. The wide-brimmed hat is also recommended. Protecting your eyes from the sun will help you avoid macular degeneration, cataracts, eyelid cancer, and other eye problems, as you age.

Sun time. The best time to stay out of the sun is during its most intense time, from 10:00 a.m. to 3:00 p.m., but you can get burned at other times, too, depending upon the length of time exposed and if there is something reflective nearby, like a large body of water.

Drug interactions. Some drugs can increase “photosensitivity,” otherwise known as sensitivity to the sun. Some common drugs that do this include benzoyl peroxide, Benadryl, birth control pills, diuretics, naproxen (Aleve), tricyclic antidepressants, many antibiotics, St. John’s wort, and more. Some other substances that increase photosensitivity can be found in perfumes, skin-care products, and even some foods (such as citrus and artificial sweeteners. Products that remove the top layer of dead skin cells, such as chemical peels and exfoliating scrubs are also a no-no for pre-sun exposure. A list of common culprits can be found at http://www.webmd.com/skin-problems-and-treatments/features/beware-of-sunburn-boosters#1.

Insects. Ticks and mosquitoes are considered “vectors” for some diseases, because you can contract Lyme disease from blacklegged or deer ticks, and the Zika virus is now in at least two states, including Florida and Texas. If you are traveling this summer, do your research to avoid exposure to Zika.

As far as avoiding tick bites, just remember to wear long pants when you are in the woods, and try to tuck your pant legs into your socks. Have someone check you for ticks at the end of the day, just to be safe. If you find a bull’s eye rash anywhere, go see your doctor to evaluate for Lyme disease.

Bee stings are also a threat, especially to someone who is allergic. It’s a good idea not to go barefoot where clover is growing. Make certain to check underneath picnic benches before you sit down. Any place you visit can be a potential place for a bee nest, so look before you leap. Don’t forget to take along allergy medication, if indicated. Concerning the declining population of honey bees, remember that most bees are beneficial. So, don’t get out that can of Raid unless the bees are a threat to human safety.

Lastly, it is a good idea to wear bug spray when in the woods or where mosquitoes can be found. According to Consumer Reports’ Website, the most effective repellents were Sawyer Picaridin and Natrapel 8 Hour, and Off! Deepwoods VIII. Make certain to read all labels before use, to verify you are applying the repellent properly. Always wash it off at the end of the day with soap and water.

Another option that many may want to try is a “bug jacket.” These are simply mesh jackets with veils, which keep the bugs away, but offer ventilation for the heat. Many such jackets can be ordered online from Amazon (see link below) or many other retailers.

Summer Sports. Many summer sports require special gear. If you are out on the water, remember to wear your life vest. Did you know a concussion is a brain injury? Bicycling, dirt biking, motorcycling, horseback riding, skateboarding, and many other sports require helmets. Don’t take a chance with yours or someone else’s safety. Make certain you wear all the recommended protective gear for your sport. If you are heading out on a hike, don’t go alone. Always have a first aid kit in your backpack, along with other supplies, should you somehow end up stranded. Also, be aware of the forecast, and don’t plan to be outside during dangerous weather conditions, like lightning storms. Some days are just better for staying home.

Be prepared for the worst, and you may end up with the best! With these reminders in hand, have a safe and enjoyable summer!

 

For further information on outdoor summer safety, try these Internet resources:

CDC (Centers for Disease Control and Prevention), Sun safety tips for men:
https://www.cdc.gov/cancer/skin/tips-for-men.htm

WebMD.com, Sun myths and facts quiz:
http://www.webmd.com/beauty/rm-quiz-sun-myths-facts

WebMD.com, How to protect your eyes from the sun, video:
http://www.webmd.com/eye-health/video/protect-eyes-sun-damage

MayoClinic.org, Heat exhaustion
http://www.mayoclinic.org/diseases-conditions/heat-exhaustion/basics/definition/con-20033366

Skin Cancer Foundation, Does sunscreen cause cancer?
http://www.skincancer.org/skin-cancer-information/ask-the-experts/does-sunscreen-cause-cancer

WebMD.com, What’s the best sunscreen?:
http://www.webmd.com/beauty/features/whats-best-sunscreen#1

EWG.org, Skin Cancer on the Rise:
http://www.ewg.org/sunscreen/report/skin-cancer-on-the-rise/

FDA, U.S. Food & Drug Administration, OTC sunscreen requirements:
https://www.fda.gov/drugs/resourcesforyou/consumers/buyingusingmedicinesafely/understandingover-the-countermedicines/ucm258468.htm#Q4_Does_FDA_believe

ConsumerReports.org, Zika mosquito repellent recommendations:
http://www.consumerreports.org/insect-repellents/mosquito-repellents-that-best-protect-against-zika/

Amazon.com, Bug Jacket:
https://www.amazon.com/Coghlans-0057-Bug-Jacket-Medium/dp/B000NDWOH6/ref=sr_1_1?ie=UTF8&qid=1493998685&sr=8-1&keywords=mosquito+jacket

 

 

From the Hilbert College Wellness Center
by Kirsten Falcone, RN

Don’t Let Deadlines Make You Sick!:
How to Manage Stress

It’s that time of the year again. School projects are in full swing, and finals are on the horizon. Many students are stressed, and most are losing sleep. Some have caught a “bug” and are now feeling behind. Stress is, according to Dictionary.com, “a specific response by the body to a stimulus, as fear or pain, that disturbs or interferes with the normal physiological equilibrium of an organism.” But, according to WebMD.com, it is more simply “what you feel when you have to handle more than you are used to [handling].” Does that sound familiar? If so, read on.

While some stress can be a good thing, did you know stress also plays a role in most illness? That is because when we are constantly stressed, an overabundance of epinephrine (a.k.a. adrenaline) and cortisol (stress hormones) prevent many bodily systems, including the immune system, from functioning at full capacity. Even busy college students can take the time to benefit from some key lifestyle changes in order to ward off the effects of stress. Some of the ways you can lower stress are:

Get enough sleep. Go to bed at the same time every night, and sleep at least seven to nine hours.
(For more information on sleep, read a recent Wellness Center article here: https://hilberttoday.wordpress.com/2016/02/24/from-the-hilbert-college-wellness-center-the-importance-of-sleep/.)

Make a list each day, and put the most important items at the top. Check them off as you go.

Don’t procrastinate. Get your homework or important task done right away, so you don’t prolong the worrying and the nagging in the back of your mind. Even just getting started on a long project will lessen the impact of the work that lies ahead.

Don’t skip meals, and keep healthy snacks, like fresh fruits and vegetables and low-sugar granola bars in your backpack. Conversely, don’t overeat or load up on junk food. Give your body the fuel it needs.

Drink enough water. This can range from eight 8-ounce glasses per day to an ounce for every pound you weigh. Drinking enough water will also help drive off the munchies, and it will increase your energy level almost immediately.

Stay away from alcohol and drugs, and stop smoking. These put even more stress on your body by lowering your immune response.

Exercise. Take a brisk walk around campus twice, or work out in the campus recreation center. Do this at least three times per week. Look for any special programs that may be open to all students.

Humor yourself. Find the humor in situations. Subscribe to a joke page on social media. Ask your friends if they know any jokes. There is scientific evidence that making yourself smile actually increases your happiness. It is true that laughter is often the best medicine.

Talk to a good friend or counselor. Bottled-up emotions come out in other ways. Venting with a friend also helps your friend connect with you.

Some other ways to manage stress are, in no particular order:

Journaling

Reading for leisure

Crafting, or following a hobby

Breathing exercises

Aromatherapy

Guided imagery

Progressive muscle relaxation

Positive thinking

Singing or playing uplifting music

Volunteering in the community

Caring for a pet

Relaxation time

Taking a nap

Worship/Reading the Bible

Massage

Bathing or swimming

 

For more information, check out these sources:

CDC (Centers for Disease Control and Prevention):
http://www.cdc.gov/bam/life/butterflies.html#short

WebMD:
http://www.webmd.com/balance/stress-management/default.htm

Mayo Clinic, Healthy Lifestyle Stress Management:
http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495?p=1

Mayo Clinic, Stress Management In-Depth:
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

 

From the Hilbert College Wellness Center

by Kirsten Falcone, RN

Getting Your Zzzs:
The Importance of Sleep

The impact of consistently obtaining a good night’s sleep can never be overemphasized, especially on a college campus. On the other hand, chronic sleep deprivation seems to be at an all-time high. The following is a review of the importance of sleep, and how to acquire it.

A recent statistic from the Centers for Disease Control and Prevention (CDC) reveals that 1 in 3 adults doesn’t get enough sleep. According to the CDC, sleeping at least 7 hours each night is required “to promote optimal health and well-being.” Most health professionals recommend 7 to 9 hours.

Conversely, sleeping less than 7 hours per night puts you at risk of:

• Developing a chronic condition, such as heart disease, diabetes, obesity, high blood pressure, stroke, and frequent mental difficulties,
• Elevated stress hormones,
• Mood swings,
• Slower response time,
• Confusion, and lack of focus,
• Poor decision-making, and
• Unnecessary risk-taking.

In our everyday lives, these could translate to poor job performance, grades, relationships, and also driving or operating machinery.

The number of sleep-deprived adults can be considerably higher in college communities. As the nurse in the Hilbert College Wellness Center, most of my sick patients are sleep-deprived, acquiring fewer than six hours per night. There are many excuses for this, such as living with a loud roommate, studying for a test, going out late at night, working at a night job, or just not being that motivated or self-controlled. Many students are unaware of how important sleep really is.

Sleep is probably THE most important health practice! Here are some reasons. While you sleep, your brain is forming pathways for learning and storing memories. Your body is building up its immune system and healing damage caused throughout the day. Hormones called cytokines, which are produced during the night, are crucial for your immune system to fight infection and inflammation. During the day, a compound called adenosine is built up, and it is only broken down again by getting enough sleep. If you miss a few nights of sound sleep, the adenosine will build up and cause sleepiness during the day. Another substance, a hormone called melatonin, makes you naturally feel sleepy at night, but that can be reversed to daytime sleepiness, if you don’t fulfill your nighttime sleep requirements.

Going to bed at the same time every night, say 10:00 or 11:00 p.m., allows your body to cycle through sleep stages, each with a specific purpose. The four stages must be experienced in chronological order for sleep to do its job. In addition, the beginning of the night presents longer stages than the end of the night. For example, non-REM deep sleep, considered the “restorative” stage of sleep occurs mostly in the first half of the night. Knowing this makes it clear that going to bed at the same time every night is crucial to maintaining good health.

If you know you have gotten off-track, here are some ways to improve your sleep habits:

1. Get enough exercise and fresh air during the day, so you are sleepy at the right time. Make sure this is not within two hours of your newly established bedtime, though.
   (https://hilbertcommunity.wordpress.com/2017/02/03/from-the-hilbert-college-wellness-center-dont-be-a-couch-potato/)
2. Eat healthfully. When you fuel your body properly, it just runs better overall. Also, don’t eat any large meals just before bed. Indigestion may wake you up!
3. Use caffeine only in the morning. Caffeine is a stimulant, and it will disrupt your sleep.
4. Avoid alcohol and nicotine. Alcohol may help put you to “sleep” at the beginning of the night, but it has been shown to cause lighter, less fitful sleep, and it actually interrupts sleep halfway through the night, as well as causing dehydration. Nicotine (in cigarettes) is a stimulant that leads to lighter than normal sleep.
5. Establish a “bedtime” again, and stick to it. Your parents were right to enforce this, and now you know why.
6. Don’t take a nap longer than 20 minutes, or past 3:00 p.m. This may make it more difficult to wake up fully, and then to go to sleep at your predetermined time.
7. Wind down at night by dimming lights, turning off the TV and electronics (including your cell phone!), and taking a hot shower or bath before bed. Have a comfortable bed and pillow, and keep the room temperature cool.
8. Put a DO NOT DISTURB sign on your door, if you live in a community that stays up late.
9. Wear ear plugs, if necessary.
10. For chronic insomnia, see a doctor who can help you determine the cause of your sleeplessness.
11. Avoid sleeping pills. These are habit-forming, and should be used only as a last resort and only occasionally.
12. Don’t rely on sleeping in on the weekends. This may erase some of your sleep debt, but not all of it. It will also make it much more difficult to get to sleep at the proper time on Sunday night.
13. Learn how to manage time. Ultimately, going to bed at the right time, rather than studying for that test until the wee hours, will help you do better on your test the next day. It would be even better to schedule study time during the daytime.

Remember the words of Ben Franklin, “Early to bed and early to rise make a man healthy, wealthy and wise.” Sweet dreams!

For more information, visit these Web sites:

Centers for Disease Control and Prevention (CDC):
http://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html

U.S. Department of Health and Human Services’ Guide to Healthy Sleep:
http://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf

 

From the Hilbert College Wellness Center

by Kirsten Falcone, RN

“The Good, the Bad, and the Ugly”:
Winning Health Battles, with Proper Hygiene

Every day, everywhere we go, we are surrounded by opportunistic germs and parasites. Some are “good,” some are “bad,” and some can even be “ugly.” They could be on your doorknobs, countertops, hand rails, toilet, in your food, clothing, sheets, the gym you frequent, or even in your own reusable water bottles. Some exposure to germs can be “good” for you and strengthen your immune system; they can be beneficial, and you shouldn’t “wipe” them out. In fact, even some “bad” germs can benefit you by strengthening your immunity to invaders. But, how you approach these “bad guys” can make a difference between being sick frequently, and rarely coming down with an illness at all.

It isn’t enjoyable to contemplate these bad guys, but, face it. This is reality. As the gunfighters in westerns prove, you can’t win a fight without bullets. There are consequences for practicing poor hygiene. Since information is power, you don’t want to be low on ammunition. You should stand ready and armed with knowledge! Here is a short list of the most common assailants for which to be vigilant.

Hygiene-related illnesses and diseases are caused by villains, such as fungi, viruses, bacteria, or parasites. Colds and the flu, as well as plantar warts, are caused by viruses. Bacterial illnesses include dental caries and swimmer’s ear. Athlete’s foot and ringworm are fungal. Lice (whether body, pubic or head), and pinworm are parasitical. And chronic diarrhea and recreational water illness have various causes.

The following are some general tips for everyday personal hygiene:

• Wash your hands. It is the best way to avoid getting sick! (Wash Your Hands – Recent Article)
• Don’t touch your face, nose, ears, eyes, or mouth, with soiled hands. Conversely, don’t touch your face with clean hands and forget to wash your hands afterward.
• Brush your teeth and tongue two to three times per day. Floss once per day.
• Bathe regularly, and keep your nails clean and short.
• Foot hygiene: Athlete’s foot and plantar warts can be avoided by wearing sandals in public bathrooms or shower areas.
• Clothing hygiene: Wear clean clothes, change underwear and socks daily, don’t wear someone else’s shoes or soiled clothing, and wear clothing that is appropriate for the season and the circumstances.
• Sexual hygiene: Find one partner for life, preferably. (See below for link to article on STDs.)

The following are tips for keeping a clean environment:

• Cleaning your home: First wash surfaces with an appropriate cleaner and warm water, to remove dirt and grime. Use paper towels or washable rags. Always disinfect rags or sponges before reusing them, or toss them out. Dust, open windows to ventilate, and open the curtains to let the sunshine in.
• Disinfecting your home: After cleaning, use a germ-killing solution, such as a bleach or vinegar solution, to sanitize surfaces, such as door knobs and handles, countertops where food is prepared, faucets, and anything that gets handled frequently.
• Wash out your reusable water bottles every day, and let them air dry. (See the link below for water bottle hygiene.) Bacteria thrive around the caps of water bottles, especially those that still have a moist environment inside.
• Don’t share personal care tools (e.g. toothbrush, nail clipper, comb, towels, glasses, cups, utensils).
• Keep your refrigerator clean, to kill mold and mildew (fungi).
• Food: Wash fruits and vegetables before eating, checking expiration dates on canned and bagged items. Don’t eat cooked food, such as a casserole, that has been sitting out at room temperature for more than two hours. Even reheating won’t kill the germs that will make you sick. Just toss it out. (“Waste it!”)
• Wash sheets, towels, workout clothes and underwear in hot water and use a hot clothes dryer.

If you follow these guidelines, you will most likely be healthier, feel ill infrequently, and appear a great deal healthier, too. In other words, you will prosper in disarming the “good,” killing the “bad,” and dodging the “ugly.”

For more information on everyday hygiene, visit these Web sites:

Personal hygiene
CDC (Centers for Disease Control and Prevention):
https://www.cdc.gov/healthywater/hygiene/body/

Personal hygiene checklist
WellnessOwners.com:
http://wellnessowners.com/personal-hygiene-checklist/

Household cleaning tips
CDC (Centers for Disease Control and Prevention):
https://www.cdc.gov/healthywater/emergency/cleaning-sanitizing/household-cleaning-sanitizing.html

Water bottle hygiene
SFGate:
http://homeguides.sfgate.com/bacteria-grow-keep-reusing-water-bottles-79320.html

Article “How Clean Should We Be?”
WebMD:
http://www.webmd.com/parenting/features/how-clean-hygiene-germs#1

Protecting yourself from sexually transmitted diseases
WebMD:
http://www.webmd.com/sexual-conditions/guide/sexual-health-stds#2-5

From the Hilbert College Wellness Center

by Kirsten Falcone, RN

Stay Lucky!
Alcohol Alternatives for St. Paddy’s Day

St. Patrick’s Day is on a Friday this year, and that means many college students will find opportunities to enjoy the festivities. But, since 21 is the legal drinking age, it’s worthwhile to look at some alternatives to drinking alcohol that could be equally as enjoyable or more so.

First, let’s review a little about drinking alcohol. Drinking alcohol is generally not healthful or smart. In fact, the only alcohol recognized as beneficial is one glass (five ounces) of red wine per day for women (two for men). If you do happen to drink beyond what is considered healthful, here are some guidelines to follow:

• One (serving-sized) drink per hour is all your liver can metabolize. If you damage your liver, contrary to hearsay, it does not always grow back to normal. (Think fatty liver and cirrhosis.)
• Serving sizes: If you choose to drink alcohol, be aware of these serving sizes:
  • Beer—12 ounces
  • Liquor—one ounce
  • Wine—five ounces.
• Stay hydrated. In order to prevent dehydration, drink eight ounces of water per hour. (This will also help ward off a hangover the next day.)
• Don’t binge drink, which is defined by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) as imbibing five or more drinks for men, or four or more drinks for women, in a two-hour period.
• Designate a driver. Make sure one person is a designated driver, or arrange another mode of transportation.

Some reasons to avoid alcohol: Drinking alcohol damages liver tissue, sometimes permanently. Brain tissue is permanently damaged by drinking alcohol (something to “think” about, if you are a serious college student). It can also lower inhibitions and make you act in a way you would not normally act. Alcohol is a depressant, and so somebody who drinks alcohol regularly is more likely to develop mental health side effects, such as chronic depression. Alcoholic beverages are also highly caloric, with very little nutritional value. If you put junk into your body, you will get junk in return. It is not the best choice for an ambitious college student.

So, then, what are some alternatives to drinking that green beer? Many Web sites address ideas for alcohol-free celebrations. (See below for links.) Here are a few good ideas:

• Attend a mass or church service. Patrick is considered a saint, so this would be appropriate! Learn more about St. Patrick at http://www.history.com/topics/st-patricks-day.
• Host an alcohol-free party in your residence hall, and substitute green beer with other beverages that are already green, or with green food coloring added.
• Attend a St. Patrick’s Day parade. The parade in Buffalo this year is on Sunday, March 19 at 2:00 p.m. along Delaware Avenue. http://st-patricks-day.com/buffalo-st-patricks-day-parade/
• Dress in green all day (or all weekend).
• Buy an Irish beverage, such as a Shamrock shake or Irish coffee.
• Sip a non-alcoholic beverage if attending a party where alcohol is served. Adding a bit of green food coloring will make it more festive.
• Find a fish fry. Fish fry Friday is hard to miss during the Lenten season.
• Learn how to Irish step dance. There are videos online. Here is one to try: http://www.learntodance.com/irish-step-dancing-online/
• Host an Irish movie night. Suggestions from http://childcare.wvu.edu/files/d/1e9d9345-045b-438f-9f57-da806da298d2/st-patricksday.pdf: “Waking Ned Devine,” “The Snapper,” “Intermission,” “The Crying Game,” “My Left Foot,” or “The Commitments.”

Finally, you’ll be glad you resisted the temptation to drink because it’s much more fun to be in control, you won’t have a hangover when you need to study, you will not be suffering from the consequences of decisions made when under the influence, you will actually remember the fun you had and the memories you made, and your waistline, liver, brain, and overall health will thank you. Making the right choices will empower you and not depress you!

For more information on enjoying an alcohol-free holiday, visit these Web sites:

Alcohol facts and statistics
National Institute on Alcohol Abuse and Alcoholism (NIAAA)
https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/alcohol-facts-and-statistics

Non-alcoholic St. Patrick’s Day Drink Recipes
ModernMom.com
http://www.modernmom.com/3734d268-3b48-11e3-94be-bc764e04a41e.html

More Non-alcoholic St. Patrick’s Day Drinks Recipes
Holidappy.com
https://holidappy.com/holidays/Non-Alcoholic-Drinks-for-St-Patricks-Day

Fact sheet about alcohol and your health
Centers for Disease Control and Prevention (CDC)
https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm

Ideas for celebrating St. Patrick’s Day without alcohol
Symptomfind.com
https://www.symptomfind.com/healthy-living/alcohol-free-st-patricks-day/

Related news stories
USAToday.com
http://college.usatoday.com/2014/03/17/st-patricks-day-emphasizes-need-for-collegiate-alcohol-abuse-recovery-programs/

From the Hilbert College Wellness Center

by Kirsten Falcone, RN

Stay Healthy on Spring Break

Spring Break is quickly approaching, and some college students choose to travel south for much-needed warmer weather, sunshine, and relaxation. In order to benefit the most from spring break, there are some key health items to remember.

Protect yourself from the sun. The shortened daylight associated with the winter months has taken its toll on all of us by this time of year. But that is no reason to forget to protect yourself from sunburn. Use sunscreen of at least SPF 15 (preferably much higher) and reapply often, wear cover-ups and a hat, avoid the sun between the hours of 10:00 a.m. and 3:00 p.m., and wear sunglasses. If (but preferably before) you notice a sunburn, get out of the sun, and keep hydrated. Mild sunburns can be soothed with over-the-counter pain medications and cool compresses. Avoid any more sun exposure until the current burn has resolved.

Be smart when drinking alcohol. The healthiest choice is one glass (five ounces) of red wine per day for women and two glasses per day for men. The liver cannot process more than one ounce of hard liquor, five ounces of wine, or 12 ounces of beer per hour. In addition, drink one eight-ounce glass of water per alcoholic drink, if at all possible, to prevent the effects of dehydration. Make sure one person is a designated driver, or arrange another mode of transportation. Also be aware of people who might prey on unsuspecting tourists.

Be aware of diseases and health risks. This year the Zika virus is even more of a concern than last year. If you are traveling to anywhere on the globe that is on the CDC’s high-risk list (including parts of Florida and Texas), (http://www.cdc.gov/zika/geo/index.html), you will need to use mosquito repellent especially during the daylight hours in order to reduce the likelihood of Zika mosquitoes transmitting the virus to you.

Many travelers also come down with “Montezuma’s revenge” (food poisoning), but there are tips on avoiding that, too. The CDC has an app called “Can I Eat This?” For more information, go to this link: http://wwwnc.cdc.gov/travel/page/apps-about. When you go to the link, you can also download other helpful travel apps.

Wherever you plan to go, near or far, have a safe, relaxing and healthful Spring Break!

For more comprehensive information on enjoying a healthful Spring Break, visit these Web sites:

Centers for Disease Control and Prevention (CDC):
http://www.cdc.gov/family/springbreak/

MedlinePlus:
https://medlineplus.gov/news/fullstory_163669.html

Baylor University:
http://www.baylor.edu/dps/index.php?id=930275

From the Hilbert College Wellness Center

by Kirsten Falcone, RN

Can you repeat that?
Protect Your Hearing, While You Still Can!

Hearing loss. You think it happens only to older people, right? Think again. Recent research reveals that more young people are developing permanent hearing loss, and they may not even realize it. According to the CDC (Centers for Disease Control and Prevention), 20 percent of people aged 20-29 already have noise-induced hearing loss. In a recent study of about 3,500 people who reported their hearing as “excellent” or “good,” one in four people were found to have unsuspected hearing loss.

Why is this such a concern? It’s because, unlike many other ailments, hearing loss is permanent. Over time, a loss of hearing in someone young will accumulate and exacerbate that person’s eventual age-related hearing loss. Experts predict hearing-related issues will be even more pronounced for the current younger generation when it reaches retirement age.

What causes hearing loss? Anything over 85 decibels for an extended period of time, or much louder and shorter bursts of noise for a shorter period of time, are both damaging. Everyday noise from mowing the lawn, traffic, the food blender, leaf blowers and more, can all contribute to hearing loss.    Loud, sudden noises, like sirens, fireworks, and gunfire, are able to damage hearing immediately! Concerts and prolonged noise (two hours or more), as well as workplace-related clamor are also to blame.

What types of noises are higher than 85 decibels? According to a Purdue University Website, a garbage disposal, an average factory, a freight train 50 feet away, a diesel truck traveling at 40 mph at 50 feet away, and a food blender are all around 80 to 90 decibels. Exposing yourself to these for extended periods of time has been shown to cause hearing loss.

In the 90 to 110 decibel category are a jet plane taking off (at 1000 feet), a lawn mower, a motorcycle at 25 feet, an outboard motor, a car horn at three feet, a riveting machine, and live rock music. If you are “lucky” to be underneath a thunderclap, that will set you back 120 decibels! At 150 decibels, such as what occurs at 80 feet away from a jet taking off, your eardrums will rupture.

Wearing ear buds, as many people do with MP3 and blue-tooth devices, iPods, or video games, can intensify noise because they are put directly into the ear canal. This can raise noise levels by nine decibels. At maximum volume, ear buds can reach 105 decibels!

What can you do to prevent hearing loss?

• When listening to electronic devices, wear “noise-cancelling” head phones that cover the whole ear. Ear buds (which sit in the ear canal) tend to let other sounds in, thus making it necessary to turn up the volume.
• If you insist on wearing ear buds, invest in custom ear buds that fit your ears. They have a tighter fit, and you won’t have to turn up the volume to hear with them.
• Limit your ear-bud/ear-phone listening to under 60 minutes per day, and keep the volume under 60 percent.
• Wear ear plugs at concerts.
• Plug your ears with your fingers when an ambulance passes, during traditional gun salutes, or when the fire trucks blast their sirens at parades.
• Don’t sit right under the annual fireworks without ear protection.
• Wear ear protection when you know you will be exposed to loud noises for long periods of time, such as mowing the lawn.
• In traffic, keep the windows rolled up.
• Get your ears tested to find your baseline. Start taking precautions from now on.

Here’s your takeaway: There are many areas of health that can be improved by changing your lifestyle or by taking medicine. But hearing isn’t one of them. When it’s gone, it’s gone.

For more information on premature hearing loss, visit these Web sites:

CDC (Centers for Disease Control and Prevention)
(February 7, 2017 Press Briefing):
https://www.cdc.gov/media/releases/2017/t0208-hearing-loss.html

Beltone.com (Ear Bud Safety):
https://beltone.com/hearing-health/ear-buds.aspx

Purdue University (List of Decibel Levels):
https://www.chem.purdue.edu/chemsafety/Training/PPETrain/dblevels.htm

Medline Plus (Medical Explanation of Hearing Loss):
https://medlineplus.gov/ency/patientinstructions/000495.htm