Category Archives: Health Maintenance
Ice Packs vs. Warm Compresses for Pain
It can sometimes be confusing whether to use heat or cold when treating sore muscles or an injury. But keep these facts in mind.
Heat
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Brings more blood to the area where it is applied.
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Reduces joint stiffness and muscle spasm, which makes it useful when muscles are tight.
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Should NOT be used for the first 48 hours after an injury.
Types of warm packs or pads
Warm towel
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Dampen a towel with warm (not scalding) water.
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Put on the affected area to ease muscle spasm.
Heating pad
Be sure to protect any type of heating pad device from coming in direct contact with the skin. Precautions should be taken to avoid burns, especially if you have nerve damage, such as from diabetes or other health problems.
When muscles work, chemical byproducts are made that need to be eliminated. When exercise is very intense, there may not be enough blood flow to eliminate all the chemicals. It is the buildup of chemicals (for example, lactic acid) that cause muscle ache. Because the blood supply helps eliminate these chemicals, use heat to help sore muscles after exercise.
Cold
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Eases pain by numbing the affected area.
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Reduces swelling and inflammation.
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Reduces bleeding.
Types of cold packs
Ice towel
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Dampen a towel with cold water.
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Fold it and place it in a plastic, sealable bag.
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Place the bag in the freezer for 15 minutes.
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Remove from freezer and place it on the affected area.
Ice pack or cold compress
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Put ice in a plastic, sealable bag.
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Fill partially with water.
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Seal the bag, squeezing the air out of it.
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Wrap the bag in a damp towel and put it on the affected area.
When an injury or inflammation, such as tendonitis or bursitis occurs, tissues are damaged. Cold numbs the affected area, which can reduce pain and tenderness. Cold can also reduce swelling and inflammation.
http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=85&ContentID=P00918
CDC Coronavirus Link
Below is the link for all information related to the Coronavirus provided by the CDC (Centers for Disease Control & Prevention).
www.cdc.gov/coronavirus/2019-ncov/index.html
10 Inexpensive Ways to Save on Heating Bills
10 Inexpensive Ways to Save on Heating Bills
The following are inexpensive ways you can shave your heating expenses this winter.
1. Use a programmable thermostat. A programmable thermostat can help you save 10-20% on your energy bill year round. Program your heater to come on right before you wake up, cool down when you leave for work, warm up when you return from work, and go down again right before you go to bed.
How much will it save you? You can save 1% off your heating bill for every degree you lower your thermostat over an 8 hour period. Many people can save enough money with their first month’s use to pay for the thermostat. Cost: $20 and up. Savings: 10-20% of your monthly energy bill.
2. Change air filters. Clean air filters permit a better flow of air through your heating system, allowing hot air to more easily flow through the vents and into your rooms. You also reduce the strain on your furnace, which can extend its life. Change your air filter monthly, or whenever it is dirty. Bonus benefit – cleaner, healthier air! Cost: $2-10.
3. Seal the leaks in your house. Your house leaks hot air! But if you seal most of these leaks, you can save between 10-20% on your heating bill this winter. To detect leaks, wait until it is cold outside; you will probably need at least a 30-degree difference in the indoor/outdoor temperatures to notice the difference.
Common areas to find leaks include around doors, windows, near the attic, where wires and cables enter your house, and around electrical outlets. Seal gaps around any pipes, wires, vents or other openings with caulk or weather stripping. Cost: $5 and up. Savings: 10-20% of your heating bill.
4. Add insulation to your house. Insulation helps keep the hot air in and the cold air out. This can not only save you money, but it can also be a tax-deductible home improvement which will give you an even better return for your investment!
Basement insulation is often overlooked and will help keep your house warmer during winter months. Cost: Depends on how much and which type of insulation. Savings: Depends on how much and which type of insulation and whether or not it is tax deductible.
5. Seal heating ducts. – Most ducts have small leaks that allow your heated air to slowly escape. You can prevent this with a roll of metallic tape for about $10 (don’t use duct tape – it degrades over time!).
You can also use a liquid or aerosol-based sealant, which sometimes works better than tape, but is messier. Pay special attention to sections of ducting with kinks, bends, breaks, and disconnections. Cost: $10 and up.
6. Insulate heating ducts: You can lose up to 60% of your heated air before it reaches the outlet if you have non-insulated ducts that travel through unheated spaces such as the attic or basement. Special duct insulation can help you retain heat and energy and save a lot of money over the long term.
This is a great idea if you will be living in your house for a few years. Cost: $10 and up. Savings: 10% of your energy bill or more.
7. Use space heaters. At night we turn the heat down to 55 in the house and use a space heater in our bedroom. This allows us to only heat the space we need. Be careful when using space heaters – keep them clear of walls and flammable objects. You should also exercise caution when using them around children. Cost: $15-$35
8. Humidifiers. Using a humidifier can reduce your heating costs because moist air retains heat better than dry air. There are other benefits to using a humidifier as well: they reduce static electricity (and annoying winter time shocks!), dry skin, and make it easier to breathe. Cost: $30 and up.
9. Air Vent Booster. An air-vent booster is a fan you install over your vent that works by drawing additional air into a room that is always way too hot or cold. I recently installed one in our “problem room,” and the results have been quite good. It helps lower our utility bills and saves a large amount of energy. The model I have is the AirFlow Breeze, which costs about $50. Cost: $40 and up.
10. Install plastic window treatments. Installing heavy duty clear plastic window treatments can reduce the amount of heat loss through your windows. This is a great idea if your windows are single pane windows. You can save up to 10% of your heating costs by installing these. Cost: $5 and up.
Of course, if you do all of these, you won’t be able to reduce your heating bill to nothing! There is a law of diminishing returns that must come into play somewhere.
But, most of these are inexpensive and easy enough for just about anyone to do. Not only do they save a lot of money, but they reduce your energy usage which is great for the environment.
https://cashmoneylife.com/save-on-heating-bills/
Avoid Illness: Basic Handwashing Techniques
National Wear Red Day
National Wear Red Day® – Friday, February 7, 2020
On the first Friday of every February, which is designated as American Heart Month, the nation comes together, igniting a wave of red from coast to coast. From landmarks to news anchors and neighborhoods to online communities; this annual groundswell unites millions of people for a common goal: the eradication of heart disease and stroke.
GET YOUR NUMBERS
Ask your doctor to check your blood pressure and cholesterol.
OWN YOUR LIFESTYLE
Stop smoking, lose weight, exercise, and eat healthy.
It’s up to you. No one can do it for you.
REALIZE YOUR RISK
We think it won’t happen to us, but heart disease kills one of three women.
EDUCATE YOUR FAMILY
Make healthy food choices for you and your family.
Teach your kids the importance of staying active.
DON’T BE SILENT
Tell every woman you know that heart disease is our No. 1 killer.
The Nation Goes Red in February
Dietician On-Campus Consults
Complimentary Consults for full-time faculty & staff!
Study Finds Possible Link Between Hair Dye, Straighteners, and Breast Cancer
Dec 6, 2019
A study from researchers at the National Institute of Health (NIH) found that women who used permanent hair dye and chemical hair straighteners had a higher risk of breast cancer than women who didn’t use them. The study was published December 4, 2019 in the International Journal of Cancer.
This is the latest study to look at possible links between cancer and chemical hair products. Previous studies have had mixed results. The NIH study looked at data from 46,709 women in the Sister Study. Participants are American women who did not have cancer when they enrolled in the study but who had a sister diagnosed with breast cancer.
Researchers observed that women who regularly used permanent hair dye during the year before they enrolled in the Sister Study had a 9% higher risk of developing breast cancer. Women who used semi-permanent or temporary hair dye had little or no increased risk.
Greater risk among African-American women
Among African-American women, using permanent dyes was associated with a 45% increased risk of breast cancer, compared with a 7% increased risk for white women. The study authors suggest this may be because hair products marketed to black women contain different chemicals than those marketed to white women. Among black women (but not white women), using the products more often was also linked to a greater increase in risk.
“Researchers have been studying the possible link between hair dye and cancer for a long time, but results have been inconsistent,” said corresponding author Alexandra White, PhD, in a statement. “In our study, we see a higher breast cancer risk associated with hair dye use, and the effect is stronger in African-American women, particularly those who are frequent users.”
Straightener use was also linked with a higher breast cancer risk. Use of straighteners was much more common among black women than white women.
Putting it into context
Researchers found an association between permanent hair dye use and women getting breast cancer, but they did not conclude that using permanent hair dye causes breast cancer. More and other types of research are needed.
Also, the results of this study need to be viewed in the context of other studies that have looked at this issue. Previous studies have had mixed results: some have shown a possible link between hair dyes and breast cancer, but others have not. This means there’s still no clear answer for women who are concerned about a possible increase in the risk of breast cancer (or other cancers) from coloring their hair.
Co-author Dale Sandler, PhD, said in a statement, “We are exposed to many things that could potentially contribute to breast cancer, and it is unlikely that any single factor explains a woman’s risk. While it is too early to make a firm recommendation, avoiding these chemicals might be one more thing women can do to reduce their risk of breast cancer.”
Breast cancer risk factors
The American Cancer Society recommends women who want to lower their risk for developing breast cancer make lifestyle changes that have strong evidence showing they have an effect.
- Get to and stay at a healthy weight. Being overweight or obese increases breast cancer risk. This is especially true after menopause and for women who gain weight as adults.
- Exercise regularly. Evidence is growing that regular physical activity reduces breast cancer risk, especially in women past menopause.
- Limit or avoid alcohol. Even small amounts of alcohol can increase breast cancer risk.
- Avoid or limit hormone replacement therapy (HRT) to help control night sweats, hot flashes, and other symptoms of menopause. Postmenopausal women who take a combination of estrogen and progestin are more likely to develop breast cancer. If you do decide to try HRT, it is best to use it at the lowest dose that works for you and for as short a time as possible.
Water Walking
Our own, Leah Weprich, Assistant Director of Recreation & Wellness, Aquatics & Operations, Butler University welcomes all faculty and staff to come water-walking, now free at the Health and Recreation Complex (HRC). Water jets provide a gentle current and resistance that builds strength. All full-time faculty and staff have free access.
Resistance without weight
Pool exercise builds your strength in much the same way as do weight machines at a fitness club or flexible rubber tubing you might use at home. “You need to look at the pool as a giant resistance machine,” says Carol A. Kennedy-Armbruster, MS, a water exercise specialist and instructor in the kinesiology department of the School of Health, Physical Education, and Recreation at Indiana University in Bloomington, Indiana.
Even the simplest pool exercise—walking forward and backward in waist-high water—improves your balance, trains the core muscles of your abdomen, increases your flexibility and boosts cardiovascular fitness. You’ll also burn calories, reduce fat and lose weight at the same rate as working out on land.
“These exercises are awesome for anyone to do,” Kennedy-Armbruster says.
Water also soothes and massages with light pressure (called hydrostatic pressure) while it helps strengthen. That safe, therapeutic environment makes pool exercise good for athletes and others recuperating from sports injuries or illness and for those who need to eliminate joint stress. The calm movement of pool water soothes and relaxes the spirit as well.
Getting started
If you have health concerns, check with the water exercise instructor (if you’re taking a class) and your health care provider to make sure the activity is appropriate for you. Start your pool workout in water depth that matches your swimming ability. Never rely on a buoyancy device to keep you safe in water that’s too deep for your skills.
That said, you don’t need much equipment to work out in water—just a bathing suit and, perhaps, water shoes (pool walking can cause sore feet from rough bottom surfaces). She also recommends not adding strength-building gear such as webbed gloves and water weights until you’ve spent four to six weeks doing pool exercises and getting used to the resistance of the water.
Water Walking 101
If you are accustomed to walking on land for exercise, get ready to slow things down in the water. In pool walking you have to decrease your walking speed by one-third to one-half of what it is on land.
“That is because of the viscosity of the water,” she says. “You have to slow down your movement in order to keep the correct form.” As your strength increases, you can progressively increase your pace. “It will make land walking a lot easier,” she adds.
Waist-high water is best for water walking.
Starting:
- Walk 1 or more laps, according to your comfort level. (To stay in waist-high water, you might have to walk from side to side in the pool, instead of from one end to the other).
- If an average lap takes you 35 seconds to walk, see if you can cut a few seconds off that speed for a lap or 2.
- Then return to your original speed.
- When comfortable, try walking one lap facing forward and the next lap backward. This builds both your abdominal and back muscles.
HRC AQUATIC CENTER
Monday–Friday:
6:00 AM–8:30 AM
11:00 AM–1:00 PM
3:00–9:00 PM
Saturday–Sunday:
Noon–6:00 PM
www.healthywomen.org/content/article/lose-weight-water-workouts
Winter Weather Skin Care
Dry skin is defined as flaking or scaling of the skin when there is no evidence of dermatitis (inflammation). It appears most often on the shins, hands, and sides of the abdomen, and can be associated with itching. Dry skin is more common during the winter months, when humidity is low, and improves in the summer time. Some people also have a genetic (inherited) tendency to develop dry skin. In addition, elderly people tend to have more trouble with dry skin because of the natural changes in skin that occur as we get older.
Treatment is important because extensively dry skin can lead to dermatitis or eczema. Dry skin may be prevented or treated by:
- Taking lukewarm baths or showers.
- Limiting baths/showers to 5 to 10 minutes.
- Applying a moisturizer right after drying off from a shower or washing your hands.
- Using a moisturizing body soap and hand soap.
- Using heavier creams or ointments during the winter months and lighter lotions in the summer.
my.clevelandclinic.org/health/articles/9982-skin-care-basics-and-tips