News From the Nurse
Celeste Kopech, RN Provides Blood Pressure checks and answers medication and general health questions here at the Senior Center on Mondays and Wednesdays. She also contributes an article to our newsletter each month. We will provide these here for future reference.
- Set a consistent sleep schedule. Go to bed at the same time and wake up at the same time.
- Create regular bedtime rituals. Do the same thing every night before bedtime, like take a warm bath, read, or listen to music. Your pre-sleep activity should be relaxing so your body knows when it is time to go to sleep. Make sure your bedroom is quiet, dark, and at a comfortable temperature.
- Get regular exercise. Being physically active during the day can help you fall asleep more easily at night. Make sure you exercise at least two hours before bedtime though, or it may be difficult to fall asleep.
- Keep a healthy diet. Meals just before bedtime may make it difficult to fall asleep and stay asleep. But a small snack just before bedtime tends to promote sleep.
- Limit caffeine and avoid nicotine. Caffeine and nicotine are stimulants that interfere with sleep. Regular users also may experience withdrawal symptoms at night, leading to restless sleep. Limit caffeine intake to less than two servings per day, and do not drink after noon. Tobacco users who break the habit usually can fall asleep faster and sleep better once withdrawal symptoms subside.
- Avoid alcohol. Alcohol is a sedative that slows brain activity. While it may induce sleep, it interferes with sleep during the night, causing you to wake up frequently and have nightmares. It is best to not drink alcohol four to six hours before bedtime.
- Keep naps short. During the day, you build up a “sleep debt” that helps you fall asleep at night. Naps during the day pay off that debt, interfering with your night sleep. If you need to nap, limit it to less than 30 minutes.
- Use your bedroom for sleep only. Do not eat or watch TV in bed. Do not use electronics – laptops, cellphones, or tablets – in bed. Make sure your bedroom is dark, quiet, and cool. If you use it only for sleep, you will associate your bedroom with sleeping rather than activity or stress.
REDUCING FALLS IN THE HOME
There are many changes you can make that will help you avoid falls. Place night lights in your bedroom, bathroom, and hallways. Keep a flashlight by your bed in case the power goes out. Mount bars near toilets and on both sides or shower and tub. If necessary, use a sturdy plastic seat for the shower or tub and a hand-held shower nozzle for bathing sitting down. Keep your walkways tidy. Carpets should be fixed firmly to the floor, don’t use throw rugs or small area rugs. Keep electric cords and telephone wires away from walking paths. Don’t stand on a chair or table to reach something that’s too high. Use a stable step stool or a “reach stick” which can be purchased at hardware or medical supply stores. Know where your pet is when you are walking. Immediately clean spilled liquids, grease, or food. Wear sensible shoes which have nonskid soles. Physical activity can go a long way to prevent falls by improving strength, balance, coordination, and flexibility. If you are concerned about falling, think of getting a response system such as Lifeline. If necessary, ask your health care provider for a referral to an occupational therapist who can help you with fall prevention strategies. STAY SAFE!
TICKS ARE OUT
Ticks are generally found in brush, wooded, or grassy areas. Ticks do not fly or drop from trees or high bushes. They attach themselves to animals and people that come in direct contact with them. Deer ticks
are the size of a poppy seed while dog ticks are the size of a watermelon seed.
Ticks can spread Lyme disease, babesiosis, anaplasmosis, tularemia and Rocky spotted fever. Symptoms may include fever, chills, muscle and joint pain, headaches, tiredness, skin rash that may look like a bull’s eye and itching and irritation.
If you find a tick attached to your skin, don’t panic. Use fine point tweezers to grip the tick as close as possible and pull straight out with steady, gentle pressure. Do not squeeze or twist the tick. Wash the
area with alcohol or an iodine scrub and soap and water. Do not apply kerosene, petroleum jelly, nail polish or a hot match tip to remove the tick. Save the tick and notify your health care provider that you have been bitten by a tick and any symptoms you may have.
The best way to prevent tick borne diseases is to check yourself, your children and dogs once a day if you have been outdoors. Favorite places that ticks like are on your legs, behind your knees, between
your toes, groin, armpits, along your hairline and behind or inside your ears. Stick to main pathways and center of trails when hiking. Keep grass cut short and prune low-lying bushes. Wear light colored
clothing and long-sleeved shirts and pants and tuck them into your socks. Use repellents that contain no more than 30% DEET on your skin and 10-15% DEET on children. Never use insect relents on infants. Talk to your veterinarian about the best way to protect your pets.
Note that all ticks carry disease and being bitten by a tick does NOT mean you will always get a disease. The longer the tick is attached, the more likely an infection can be transmitted.
Stay safe and have a great summer! Celeste Kopech RN
- Learn how to say no, know your limits and stick to them.
- Pare down your to do list.
- Express your feelings instead of keeping them bottled up.
- Be willing to compromise.
- Try not to control the uncontrollable.
- Set aside leisure time.
- Include physical activity in your day.
- Do something you enjoy each day.
- Keep your sense of humor.
- Take up a relaxation practice.
- Eat a healthy diet.
- Reduce caffeine and sugar.
- Avoid alcohol, cigarettes, and drugs. The relief they provide from stress is only temporary.
- Get adequate sleep.
- Take a deep breath.
against the walls of their blood vessels. Normal BP should be 120-130/70-80, High BP is above 140/90. It’s important to have your BP checked regularly and speak to your MD as to what is a normal BP for you as it may be different due to your medical condition.
- Hypertension is a primary risk for cardiovascular disease, stroke, heart attack, heart failure and aneurysm. Lifestyle changes are the first line treatment for HTN.
- Regular exercise can make your heart stronger and decrease your BP. Suitable exercises are walking, jogging, cycling, and swimming. It is recommended that you exercise between 3-5 times per week.
- Please check with your physician as to which exercise is best for you.
- Decrease your sodium intake (salt) to less than 2,300 mg per day and if you have HTN decrease to less than 1,500 mg per day per the American Heart Association.
- Other changes you can make are to manage your weight, quit smoking, limit alcohol, reduce stress, and eat more fruits and vegetables and less fat.
- Your physician may also recommend a combination of medications to manage your BP. Don’t stop taking your medication for any reason without asking your doctor. Carry a list of your medications and how often you take them and update as needed. Organize your medicine in a pillbox marked with the days of the week so you can remember to take them as part of your routine.
- Call your physician if you experience side effects. Don’t take over the counter medicines or herbal supplements without asking your doctor as it may interfere with your medicine.