All posts filed under “healthy habits

Disaster Kit
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The Great Oregon ShakeOut

When it comes to natural disasters, sometimes it feels like there is nothing you can do. So, why worry? Even though an earthquake cannot be prevented, shakeout.org has developed ways to help protect ourselves and loved ones during an earthquake. Shakeout explains that Oregon lies between two tectonic plates in a constant state of collision. The 600 mile long fault line known as the Cascadia Subduction Zone spans from California to British Columbia.  After years of pressure and slow movement the plates will rip apart causing massive earthquakes.

In order to protect ourselves during a large earthquake, shakeout.org has organized a worldwide earthquake drill. In 2015 over 43 million people participated in the shakeout.  This year on October 20th at 10:20 a.m. another worldwide drill is set to take place. At this time, over five million U.S. participants are signed up, and the numbers are growing daily! In Oregon alone, there are nearly 25,000 individuals registered for the drill. The top three participating areas are as follows,

1)      Washington County

2)      Marion County

3)      Multnomah County

How to Participate in The Great Oregon ShakeOut

Visit shakeout.org and enroll to participate with millions of others worldwide. Then, on October 20th at 10:20am follow the four recommended steps below.

1)      Drop, Cover and Hold on: Don’t waste time, Drop to the ground. Cover yourself; find shelter under a nearby desk or table. Hold on tight for one minute.

2)      Now, take a look around, imagine what would be happening around you in an actual emergency.

3)      (optional) Practice what your next steps would be following an earthquake.

4)      When you are finished, talk with coworkers, friends or family about what you learned, and your disaster plan.

Participation will be tracked through online enrollment. Individuals, as well as businesses, schools and nonprofit organizations can all take part in this amazing opportunity.

For more information regarding The Great Oregon ShakeOut and other useful disaster information click here.

 

  Feature photo by  Global X

A mother and child fast asleep.
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The connection between sleep and sickness

Sleep leading to sickness

Recent studies have confirmed what most people kind of already knew; sleep is good for you. Too little sleep can be directly related to cardiovascular, endocrine, and immune function as well as a lot of other health issues related to a lack of sleep. In a long term sleep study, over 22,000 participants reported their sleeping patterns in parallel with their health from 2005 to 2012. This study found that getting six or less hours of sleep per day had a direct correlation with experiencing sickness of flu-like symptoms and that the more sleep people got, the less they faced these negative health outcomes.

Sleep should be on the agenda

A lack of sleep isn’t just important to bodily functions, it also sets the tone for the rest of the day and many people don’t realize how much sleep may determine their plans and activities. As mentioned earlier sleep can cause a plethora of negative health issues but even more so is the lifestyle that usually comes with not sleeping enough. Turns out, short sleepers are also more likely to have negative health behaviors like not exercising and poor nutrition which in the long run can be detrimental to health. Creating good sleeping habits can translate into other positive health behaviors because of the increased energy and productivity that accompanies being well-rested.

Sleep is serious business

An interesting point Dr. Sanjay R. Patel of the Center for Sleep and Cardiovascular Outcomes at the University of Pittsburgh makes is that “society does not stigmatize the person getting in their car and driving after only four hours of sleep the way it does the person driving after drinking, even though the risk to others on the road may be the same.” Meaning that a lack of sleep can be just as detrimental to motor function and cognitive skills as drinking, but is largely overlooked and the seriousness of the matter is rarely emphasized. He goes more in depth about just how neglected the science of sleep is by mentioning how little physicians usually discuss sleep with their patients due to the lack of training and attention given to sleep in medical school.

While sleep may still be a little bit of a mystery it is clear that adequate sleep is closely related to good health. Not getting enough sleep is not only bad for the body, but also makes it harder to create and sustain other healthy habits, so get those Z’s!

For the full article, click here.

caption-arrow  Feature photo by  Sima Dimitric

 

Sprinkler
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Fun in the sun

Windows down and music up, there is nothing like cruising around on a sunny day. Unfortunately, there is also nothing like the feeling of the summers first sunburn. As the sun starts to shine through don’t forget to take proper care of your skin. A sunburn is more than just a change in skin color. When viewed under a microscope, visible damage to the cells and blood vessels can be seen.  This is true whether the burn turns in to a tan or you peel.

Today, skin cancer is the most common of all cancers. Constant sun exposure without proper protection greatly increases your chances of developing skin cancer over time.

What benefits does the sun have?

Exposure to sunlight increases the body’s vitamin D production. This is important because vitamin D is not found naturally in most foods.  However, as food production methods have changed, vitamin D found in the foods you eat has increased. Many foods are now fortified with enough vitamin D to help you sustain proper levels. That being said, barbecuing with family, playing a sport or hiking in the sun, is still better for you than watching television inside. Don’t forget that you can still protect your skin while enjoying your time in the sun.

How to limit the harmful effects of sunlight

Of course, staying out of the sun is the best way to stay protected, but who doesn’t want to enjoy the sun when it makes an appearance? Try to take the following steps when exposed to sunlight to keep your skin healthy and looking its best:

  • Don’t leave the house without wearing sunscreen. Apply it every day and make sure it’s a habit, just like brushing your teeth!
  • Between the hours of 10am and 3pm be extra cautious; avoid the sun when you can, and apply sunscreen every two hours or after swimming, getting wet or sweating. (Ultraviolet rays are strongest between 10am and 3pm).
  • Long sleeves and slacks help protect from the sun, especially when in the sun for long periods of time.
  • Don’t forget your shades! Wear sunglasses that can filter UV light.

Three little letters; SPF

Everyone has seen them, but what does it really mean? SPF stands for sun protection factor. The greater the SPF number, the greater protection one will get from UVB rays (the burning rays). Choose an SPF that is 30 or higher no matter your complexion. If you have had skin cancer or precancer, it is recommended to increase the SPF to 45 or higher.

Sunscreen is important for everyone, regardless of age, sex, complexion or profession. Protection from the sun and the damage harmful rays can do to your skin makes applying sunscreen very important; whether or not you burn. Remember to check the label in order to determine the proper amount to apply.

See the full article here

 

caption-arrow Feature photo by  echoroo