HERE’S TO YOUR HEALTH JUST IN TIME FOR SPRING !
Publication of the Braintree School Nurses
Volume 5, Issue 3
April, 2015
I’ll have a glass of water please…..
Water is your body's principal chemical component and makes up about 60 percent of your
body weight. Every system in your body depends on water. For example, water flushes toxins
out of vital organs, carries nutrients to your cells, and provides a moist environment for ear,
nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough
water in your body to carry out normal functions. Even mild dehydration can drain your energy
and make you tired.
Every day you lose water through your breath, perspiration, urine and bowel movements. For
your body to function properly, you must replenish its water supply by consuming beverages
and foods that contain water.
Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about
1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the
"8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to
remember.
Just keep in mind that the rule should be reframed as:
"Drink eight 8-ounce glasses of fluid a day,"
because all fluids count toward the daily total.
You may need to modify your total fluid intake based on the factors
below:
Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra
water to compensate for the fluid loss. An extra 1.5 to 2.5 cups (400 to 600 milliliters) of water should
suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example,
running a marathon) requires more fluid intake. How much additional fluid you need depends on how
much you sweat during exercise, and the duration and type of exercise. (For intense exercise, a
sports drink that contains sodium may be needed. This will help replace sodium lost through sweating
and prevent low sodium levels).
Environment. Hot or humid weather can make you sweat and requires additional intake of fluid.
Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes
greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing,
which use up more of your fluid reserves.
Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses
additional fluids. In these cases, you should drink more water. In some cases, your doctor may
recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. You may also need
increased fluid intake if you develop certain conditions, including bladder infections or urinary tract
stones.
Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids
to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine
recommends that pregnant women drink about 10 cups (2.3 liters) of fluids daily and women who
breast-feed consume about 13 cups (3.1 liters) of fluids a day.
You don't need to rely only on what you drink to meet your fluid needs. What you eat also
provides a significant portion of your fluid needs. On average, food provides about 20 percent of
total water intake. For example, many fruits and vegetables, such as watermelon and spinach,
are 90 percent or more water by weight.
Water is still your best bet because it's calorie-free, inexpensive and readily available.
Generally, if you drink enough fluid so that you rarely feel thirsty, your urine is colorless or
light yellow, and measures about 6.3 cups (1.5 liters) or more a day, your fluid intake is probably
adequate. If you're concerned about your fluid intake or have health issues, check with your
doctor or a registered dietitian to determine the amount of water that's right for you.
To ward off dehydration and make sure your body has the fluids it needs, make water your
beverage of choice. It's also a good idea to:
Drink a glass of water or other calorie-free or low-calorie beverage with each meal and
between each meal
Drink water before, during and after exercise
Although uncommon, it is possible to drink too much water. When your kidneys are unable to
excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low
sodium levels in the blood, called hyponatremia. Endurance athletes, such as
marathon runners who drink large amounts of water, are at higher risk of
hyponatremia. In general, though, drinking too much water is rare in healthy adults.
Sources: Mayo Clinic, American Academy of Pediatrics, Boston Parents Paper (10/14), Food and Drug Administration
Submitted by Peggy Ciulla RN, Braintree Integrated Preschool
Why Are Childhood Vaccines So Important?
It is always better to prevent a disease than to treat it after it occurs.
Diseases that were once common in this country and around the world,
including polio, measles, diphtheria, pertussis (whooping cough), rubella (German
measles), mumps, tetanus, rotavirus and Haemophilus influenzae type b (Hib) can now
be prevented by vaccination. Thanks to a vaccine, one of the most terrible diseases in
history – smallpox – no longer exists outside the laboratory. Over the years vaccines
have prevented countless cases of disease and saved millions of lives. Childhood
immunization has been called our society's greatest health care achievement. The
development and widespread use of vaccines has led to the reduction or eradication of
once common childhood diseases. However, the viruses and bacteria that cause
vaccine-preventable disease and death still exist and can be passed on to people who
are not protected by vaccines.
Is natural immunity better than vaccination?
A natural infection often provides more complete immunity than a series of
vaccinations. Yet there is a price to pay for natural immunity. For example, a natural
chickenpox infection could lead to pneumonia. A natural polio infection could cause
permanent paralysis. A natural mumps infection could lead to deafness. A natural Hib
infection could result in permanent brain damage.
It would be nice if there were a way to give children immunity to a disease without
their having to get sick first. In fact there is; Vaccination can help prevent these
diseases and their potentially serious complications. Vaccines contain the same
antigens (or parts of antigens) that cause diseases. For example, the measles vaccine
contains the measles virus. But the antigens in vaccines are either killed, or weakened
to the point that they don’t cause disease. However, they are strong enough to make
the immune system produce antibodies that lead to immunity. In other words, a
vaccine is a safer substitute for a child’s first exposure to a disease. The child gets
protection without having to get sick. Through vaccination, children can develop
immunity without suffering from the actual diseases that vaccines prevent. If an
unvaccinated child is exposed to a disease germ, the child's body may not be strong
enough to fight the disease. Before vaccines, many children died from diseases that
vaccines now prevent, such as whooping cough, measles, and polio. Those same germs
exist today, but because babies are protected by vaccines, we don’t see these diseases
nearly as often.
Unfortunately, some parents have concerns regarding the safety and efficacy of
immunizing their children. People who choose not to vaccinate their children also put
others at risk if their child isn't vaccinated and becomes ill. Special groups of people
cannot be vaccinated, including those with compromised immune systems (e.g. those
with AIDS, leukemia or other cancers). These people rely on the general public being
vaccinated so their risk of exposure is reduced.
Some common questions which were answered by the staff at the Mayo Clinic include:
Do vaccines cause autism?
Vaccines do not cause autism. Despite much controversy on the topic, researchers haven't
found a connection between autism and childhood vaccines. In fact, the original study that
ignited the debate years ago has been retracted. Although signs of autism may appear at
about the same time children receive certain vaccines — such as the measles, mumps and
rubella (MMR) vaccine — this is simply a coincidence.
Are vaccine side effects dangerous?
Any vaccine can cause side effects. Usually, these side effects are minor; low-grade fever,
and soreness, redness or swelling at the injection site. Some vaccines cause temporary
headache, dizziness, fatigue or loss of appetite. Rarely, a child may experience a severe
allergic reaction or a neurological side effect, such as a seizure. Although these rare side
effects are a concern, vaccines are much safer than the diseases they prevent. Of course,
vaccines aren't given to children who have known allergies to specific vaccine components.
If your child develops a life-threatening reaction to a particular vaccine, future doses of that
vaccine won't be given.
Why are vaccines given so early?
Diseases that childhood vaccines are meant to prevent are most likely to occur when a child
is very young and the risk of complications is greatest. That makes early vaccination —
sometimes beginning shortly after birth essential. If you postpone vaccines until a child is
older, it may be too late.
Is it OK to pick and choose vaccines?
In general, skipping vaccines isn't a good idea. This can leave your child vulnerable to
potentially serious diseases that could otherwise be avoided. And consider this: For some
children; including those who can't receive certain vaccines for medical reasons ,the only
protection from vaccine-preventable diseases is the immunity of the people around them.
If immunization rates drop, vaccine-preventable diseases may once again become
good common threats.
If you have reservations about particular vaccines, discuss your concerns with your child's
doctor. If your child falls behind the standard vaccines schedule, ask the doctor about
catch-up immunizations
Sources: http://www2.aap.org/immunization/families/whyimmunize.html
http://www.mayoclinic.org/healthy-living/infant-and-toddler-health/in-depth/vaccines/art-20048334?pg=1-2
http://www.cdc.gov/vaccines/vac-gen/howvpd.htm
Submitted by Heidi Olsen, RN, Ross
Teens and Sleep
If you have a teenager, you know that staying up late, struggling to rise with the alarm clock
during the week, and dozing until noon on weekends come with the territory. Adolescents face
many demands in life. Heavy loads of homework, playing sports, working and busy social lives
contribute to teens staying up later at night and missing out on valuable sleep. Research has
shown that biological sleep patterns shift toward later times for both sleeping and waking
during adolescence. This means that it is natural for teens to not be able to fall asleep before
11:00 pm. Worry and stress can also make it difficult to fall asleep at night. A recent study
published in the Journal of Adolescent Health found that as many as two-thirds of high school
students get less than seven hours of sleep nightly. The study also found that girls and students
in higher grades are getting the least amount of sleep. According to the National Sleep
Foundation, teens need between 8 to 10 hours of sleep each night to function best. Irregular
sleep patterns, staying up late at night during the week and sleeping late on the weekends, can
affect their biological clocks and hurt the quality of their sleep.
Lack of sleep can cause headaches, difficulty concentrating, and moodiness. An inadequate
amount of sleep can also affect school performance.
Tips to Improve Sleep:
Establish a bedtime and a wake-time. Try to stick with it on the weekends. A
consistent sleep schedule helps to make you feel less fatigued.
Exercise every day, but avoid exercising within a few hours of your bedtime.
Cut back on drinks containing caffeine, such as tea, coffee and energy drinks.
Try to avoid using your computer, watching TV and talking or texting for one hour before
bedtime. Sticking to quiet, calm activities makes it easier to fall asleep.
Don’t leave homework for the last minute, it can cause added stress.
Try to keep a journal or to-do lists to avoid staying awake worrying or stressing.
Submitted by Rosemary Donoghue, RN BHS
Public Safety: Did You Know?
Are you aware that the Massachusetts Enhanced 911 System has a
unique public safety program called “The Silent Call Procedure?”
This program allows a caller who is unable to verbally communicate
their emergency over the phone to receive the appropriate response.
If an individual calls 911 and they are unable to speak for any
reason, such as physical disability, domestic violence or home invasion, follow these simple
steps using a touch tone telephone or cell phone.
FIRST-Dial 9-1-1
Once the call is answered, indicate your need by pressing the appropriate number on your
telephone.
▪ If you need the POLICE, press 1.
▪ If you need the FIRE Department press 2.
▪ If you need an AMBULANCE press 3.
The 911 dispatcher may ask questions that require a yes or no answer,
▪Press 4 for YES
▪Press 5 For NO
(Content taken from the Mass.gov website at http://1.usa.gov/1FrTgA7 and Youth Health
Connection weekly newsletter)
One Text or Call Could WRECK It All!
April is Distracted Driving Awareness
Month
The fight to end distracted driving starts
with you.
Take the Pledge!
Distracted driving kills and injures thousands of people each year. I pledge to:
Protect lives by never texting/talking on the phone while driving.
Be a good passenger and speak out if the driver in my car is distracted.
Encourage my friends and family to drive phone-free.
The True facts about
Electronic Cigarettes
E-cigarettes look high tech, so it’s easy to believe the hype that they are a safe
alternative to smoking. Unfortunately, they’re not. E-Cigarettes are just another
way of putting nicotine into your body.
What are electronic cigarettes? Electronic cigarettes are battery powered tube-like
devices that are often made to resemble actual tobacco cigarettes.
E-cigarettes release vapor laced with nicotine housed in a cartridge that turns it into a vapor. A
user then inhales the vapor as they would the smoke from a regular traditional cigarette.
E-cigarettes can be enticing to teenagers and even younger children because they come in
various flavors such as “cotton-candy, bubble gum and even a Mountain Dew type”.
Although, e-cigarettes do not contain a high level of nicotine, people who use e-cigarettes are
still inhaling some nicotine, and other substances not meant to enter their lungs.
Facts about E-Cigarettes
Electronic cigarettes are also known as e-cigarettes, vapes, e-hooks, hookah pens.
Currently the sale and distribution is not controlled or regulated.
E-cigarettes are not FDA approved.
Massachusetts has no laws or regulations at this time that limit the sale or distribution
of these products to minors.
Electronic cigarettes work with a battery and a microchip that aerosolizes the nicotine
into a vapor in order to get the vapor to the lowest lobes of the lung.
People who use e-cigarettes are still inhaling a substance not meant to be inhaled into
their lungs.
Marketing is often geared to teens and young adults with enticing flavors.
Refillable devices can be modified to deliver other drugs.
Symptoms of nicotine withdrawal can appear after the use of tobacco and electronic
delivery devices.
Submitted by Mary Ann O’Rourke, RN, East Middle School
Sources: www.kidshealth.org/;
www.forbes.com; www.nlm.gov/medlineplus/ency/article/000953.htm
Dietary Fiber: Essential for a Healthy Diet
Fiber provides many health benefits. Here's how to fit more into your diet. “Eat more
fiber”. You've probably heard it before! But do you know why fiber is so good for your
health?
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best
known for its ability to prevent or relieve constipation. But foods containing fiber can provide
other health benefits as well, such as helping to maintain a healthy weight and lowering your
risk of diabetes and heart disease.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that
your body can't digest or absorb. Unlike other food components, fiber isn't
digested by your body. Instead, it passes relatively intact through your stomach,
small intestine, colon and then out of your body. Fiber is commonly classified as
soluble (it dissolves in water) or insoluble (it doesn't dissolve):
Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower
blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus
fruits, carrots, barley and psyllium.
Insoluble fiber. This type of fiber promotes the movement of material through your digestive
system and increases stool bulk, so it can be of benefit to those who struggle with constipation
or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as
cauliflower, green beans and potatoes, are good sources of insoluble fiber.
Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber.
However, the amount of each type varies in different plant foods. To receive the greatest health
benefit, eat a wide variety of high-fiber foods.
A high-fiber diet has many benefits, which include:
Helps maintain bowel health. A high-fiber diet normalizes bowel movements, lower
your risk of developing hemorrhoids and small pouches in your colon (diverticular
disease). Some fiber is fermented in the colon. Researchers are looking at how this may
play a role in preventing diseases of the colon.
Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran
may help lower total blood cholesterol levels by lowering low-density lipoprotein, or
"bad," cholesterol levels. Studies also have shown that fiber may have other heart-health
benefits, such as reducing blood pressure and inflammation.
Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble
fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy
diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Aids in achieving healthy weight. High-fiber foods generally require more chewing
time, which gives your body time to register when you're no longer hungry, so you're less
likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger
longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be
less "energy dense," which means they have fewer calories for the same volume of food.
Your best fiber choices:
Whole-grain products
Fruits
Vegetables
Beans, peas and other legumes
Nuts and seeds
Need ideas for adding more fiber to your meals/ snacks? Try these suggestions:
Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more
grams of fiber a serving. Opt for cereals with "whole grain," "bran" or "fiber" in the name.
Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
Switch to whole grains. Consume at least half of all grains as whole grains. Look for
breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient
on the label. Look for a brand with at least 2 grams of dietary fiber a serving. Experiment
with brown rice, wild rice, barley, whole-wheat pasta and bulgur.
Bulk up your baked goods. Substitute whole-grain flour for half or all of the white flour
when baking. Whole-grain flour is heavier than white flour. In yeast breads, use a bit
more yeast or let the dough rise longer. When using baking powder, increase it by 1
teaspoon for every 3 cups of whole-grain flour. Try adding crushed bran cereal,
unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.
Mix it up. Add pre-cut fresh or frozen vegetables to soups and sauces. For example,
mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots
into stews.
Get a leg up with legumes. Beans, peas and lentils are excellent sources of fiber. Add
kidney beans to canned soup or a green salad. Or make nachos with refried black
beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
Eat fruit at every meal. Apples, bananas, oranges, pears,
berries are sources of fiber.
Make snacks count. Fresh fruits, raw vegetables, low-fat popcorn and whole-grain
crackers are all good choices. An occasional handful of nuts or dried fruits also is a
healthy, high-fiber snack — although be aware that nuts and dried fruits are high in
calories.
High-fiber foods are good for your health. But adding
too much fiber too quickly can promote intestinal gas,
abdominal bloating and cramping. Increase fiber in
your diet gradually over a period of a few weeks.
This allows the natural bacteria in your digestive
system to adjust to the change. Also, drink plenty of
water because fiber works best when it absorbs
water.
Adapted from http://www.mayoclinic.org/
Submitted by Joanne Kelly, RN, Liberty
Cooking and Baking for People with Food Allergies
Ideas and solutions for busy families with
food allergies
Presented by Colette Martin
Food allergy blogger and author of:
Learning to Bake Allergen-Free: A Crash Course for
Busy Parents on Baking Without Wheat, Gluten, Dairy,
Eggs, Soy or Nuts
The Allergy-Free Pantry: Make Your Own Staples,
Snacks, and More Without Wheat, Gluten, Dairy, Eggs,
Soy or Nuts.
Colette will share practical ingredient substitutions,
some of her favorite products and recipes, and other secrets of how to
please people with restricted diets.
When: Wednesday, April 22, 2015 at 7:00 p.m.
Where: Boys & Girls Club of Marshfield Family Center
37 Proprieters Drive, Marshfield (Route 3 to Exit 12 for Route 139E; 1.7 mi.; located behind Roche Bros.)
FREE - Pre-registration is not required (Note: This program is for adults)
Sponsored by:
Asthma and Allergy Foundation of America
New England Chapter
Hosted by:
Boys & Girls Club of Marshfield
For more information:
Call 781-444-7778
or visit
www.asthmaandallergies.org
Hidden in Plain Sight
An Interactive Presentation open house
for Parents & Guardians hosted by
Braintree Alliance for Safe and Healthy Youth (BASHY)
Braintree’s Community Partnership on Substance Abuse
Braintree Youth Center
Wednesday, April 8 from 9 am - 1pm and
Thursday, April 9 from 4 pm – 8 pm
Cahill Auditorium, Braintree Town Hall, 1 JFK Memorial Dr., Braintree
Purpose: The program is designed to raise awareness about the possibility of
risky behavior particularly among our youth. Come and explore a staged
teenager’s bedroom. Find the top 3 places kids hide things in. We invite you to
just drop in.
Presentations run every 30 minutes.
Questions? 781-794-8100
[email protected]
Please share this notice with friends and
neighbors.
Sponsored by