SLCo Healthy Lifestyles Blog
The Value of Hand Washing
The Sense of Touch
With the hustle and bustle of our busy work days, no one has the time to be sick.Think of a normal day and
all the different places you go. Think of all the things you touch in these places. Many of us don’t realize how often we touch our
face, which allows a bridge for all of the germs and bacteria we picked up to enter our bodies. Studies have shown that we touch our
face, on average, almost 4 times an hour and we touch other objects, on average, almost 3 times an hour1.
This frequent interaction with our environment gives germs and bacteria numerous opportunities to infect and spread.
Hand washing is the most effective method to remove germs and bacteria from our hands and decrease the risk of infection and spread.
20 seconds of washing will save you days of sickness and prevent the spread of germs like adenovirus, salmonella, and certains strains
Bathroom Hygiene Myth
Hand Washing Review
The Center for Disease Control and Prevention provides simple guidelines that include:
- Wet- use clean running water, standing water can be contaminated with previous us Lather- soap helps to remove dirt, grease, and germs from the skin
- Scrub- at least 20 seconds for effective germ removal
- Rinse – use clean running water, standing water can be contaminated with previous use
- Dry- try getting a paper towel or towel first, then going back to turn the faucet off with it, sink faucets are often some of the dirtiest objects.
Hand Washing Myths
The following are some common myths about hand washing:
Hand sanitizers can replace washing your hands with soap and water3
Hand washing is superior to sanitizers because of its ability to remove other germ-carrying substances like dirt and grease. The effectiveness of hand sanitizers is also influenced by amount used and drying time4.
The hotter the temperature of the water, the better for removing germs and bacteria3
No research exist that higher water temperatures improve effectiveness of removing germs and bacteria from hands. The best temperature to use is a comfortable one.
Air dryers are more hygienic than paper towels3
Studies have shown that air dryers increase bacteria counts on hands and also increase the risk of bacteria spread to others in close proximity, while drying hands with a paper towel decreases the spread of bacteria and effectively removes moisture that can contain germs and bacteria.
1.Rowan, Karen.Stop Touching Yourself, Flu Researchers Say. 28 November 2012. 1 June 2015.
Handwashing: Clean Hands Saves Lives. 17 October 2014. 1 June 2015 .
Wash Away the Five Most Commom Myths about Handwashing. 19 September 2014. 1 June 2015.
4. Pickering AJ, Davis J, Boehm AB.
Efficacy of alcohol-based hand sanitizer on hands soiled with dirt and cooking oil.
Water Health. 2011 Sep;9(3):429-33.
5. Burton M, Cobb E, Donachie P, Judah G, Curtis V, Schmidt WP.
The effect of handwashing with water or soap on bacterial contamination of hands.
Int J Environ Res Public Health. 2011 Jan;8(1):97-104.
Ultraviolet Light Rays
Image Credit: NS-Mart
Ultraviolet Light Rays
Ultraviolet (UV) light rays are a small portion of the suns light but have a big impact on our skin. We can be exposed to UV rays through artificial sources like tanning beds. According to the Center for Disease Control and Prevention, skin cancer is the most prevalent cancer in the United States. In 2011 over 65,000 people (38,000 men, 27,000 women) in the United States were diagnosed with melanomas of the skin. In the same year over 9,000 people (6,000 men, 3,000 women) died from melanomas of the skin1. The incidence rate of melanomas of the skin in Utah is 31.9, which is significantly higher than the national average of 19.7. The death rate of melanomas of the skin is also higher in Utah, 3.5, than the national average of 2.72.
Dear 16-year Old Me
ABC’s of UV Rays
In our quest to prevent cancer it’s important to understand UV rays and protections. There are three primary types of UV rays:
- UVA Rays: These are the rays primarily associated with aging and wrinkling and can increase the risk of certain skin cancers. UVA rays have the potential for the deepest penetration of skin layers because of its longer wave length compared to the other UV waves. Exposure to these types of UV rays is most common.
- UVB Rays: These rays have more energy than UVA rays and are associated with sunburn and a majority of skin cancers. These waves have a shorter wave length than UVA rays and do not penetrate past the upper layers of skin. Most of the UVB rays are cannot get through earth’s atmosphere.
- UVC Rays: These rays are the most energetic and have the potential to do the most damage because of they are relatively the shortest length in comparison with the other UV rays. The good news is that no UVC rays make it to earth’s surface because the atmosphere filters all of it.
Your skin is the largest organ of your body. It is the frontline of defense against weather conditions, hazardous and unhazardous materials, and especially against factors we can’t see. The proper sunscreen routine can increase your skin’s securit.
- SPF 15: This is the minimum threshold for incidental UV ray exposure. With this you can block up to 93% of UV radiation in casual, short-term exposure .
- SPF 30: This is the minimum threshold for prolonged UV ray exposure. With this you can block up to 97% of UV radiation in extended, intense exposure.
- SPF 50: Similar benefits of SPF 30, blocks up to 98% of UV radiation.
How the Sun Sees You
The UV rays of the sun are the strongest from the hours of 10 a.m. to 4 p.m. You can test the sun’s intensity by using the height of your shadow. If your shadow is shorter than your height, then you are out during the most intense exposure of UV rays. Appropriate clothing options can offer protection from UV rays as well. If you put your hand under an article of clothing and can see it through the fabric, then you know you would be getting very little protection from UV rays.
With the arrival of spring and anticipation of summer, now is the time to, not only enjoy the outdoors, but also ensure a safer future by protecting ourselves from harmful UV light rays. Although we have a higher risk of developing skin cancer because of our location, we can apply effective prevention practices that allow us to live a happy and healthy life.
Walking and Brain Health
We know that walking is a great form of physical activity that can have positive effects on our heart and body, but it is the benefits for our brain that can increase our interest in walking.
The pathways of our brain are vital for memory and creative thinking. As we age, those pathways naturally disintegrate, which directly affects brain function. Degenerative disorders such as Alzheimer’s, Parkinson’s disease, amyotrophic lateral sclerosis (ALS), and Huntington’s disease are common in older adults and cause series of nerve damage that eventually lead to cell death1. Millions are affected worldwide but there is steady progress in delaying the onset of these disorders.
Walking Protects Your Mental Wealth
Gabriel Axel, a Neuroscientist, provided insight that our brain has a default mode that relates to self-referencing and episodic memory2. By resting this default mode, we allow the mind to reframe itself. When the default mode is activated again, the reframed mind is now susceptible to increased creativity.
Psychologist Susan Krauss Whitbourne echoed Axel’s findings by adding that these creative abilities can be accessed through walking2.
Walking has also been found to add years to our life. In a study primarily authored by Arthur Kramer, director of the Beckman Institute at the University of Illinois at Urbana-Champaign, participants aged 55-80 were assigned to two different groups, a walking group and a stretching/yoga group. After a year the walking group showed brain growth that is the equivalent of preventing age-related loss by one to two years3. (full article:
Adolescences have also shown benefits from walking through increased comprehension, standardized test scores, and creative thinking2,4.
Step to a Brighter Future
Research has shown that as little as 20 minutes of walking helps to not only stimulate the brain, but also prevent the shrinking and disintegrating as we age4.
The physiological benefits of walking are the increased blood flow to brain cells and the release of chemicals that affect brain cells and vessels in growth and survival5. Cognitive benefits of the brain are related to various stimuli from the surrounding environment. Axel and Whitbourne agree that distractions such as music while walking will not allow the default mode of the brain to be at rest. They encourage connection to the environmental stimuli to regulate the reframing of our minds. Take advantage of opportunities to walk without distractions and allow your mind to reframe. The physical and cognitive benefits of increased walking can be available as the frequency and intensity of your walking increases.
Walking For Your Brain
Degenerative Disorders. (n.d.). Retrieved March 30, 2015, from Brain Facts:
Kohli, S. (2014, September 08). How Walking Can Make Your Brain Healthier And More Creative. Retrieved March 30, 2015, from The Huffington Post:
Simon, N. (2011, February 15). Keep Your Memory Strong by Walking. Retrieved March 30, 2015, from AARP
Brodwin, E. (2014, August 11). The Scientific Reason You Should Take a Brief Walk Every Day. Retrieved March 30, 2015, from Mic
Godman, H. (2014, April 9). Harvard Health Blog. Retrieved from Harvard Health Publications
Love Your Body
We have so many images, videos, and sound bites coming at us everywhere we turn. The media consumes our world and promotes false ideas about what we should look like. Media tells us that our appearance is what matters in life; and that the way to happiness and fulfillment lies in what we see in the mirror. Even worse than this false promise of happiness is the promotion of ideals that are fake and impossible to achieve. The beauty we so often see around us is distorted. We can bring more peace to our minds if we learn to recognize the falsity in the majority of the media we consume.
Our physical appearance shouldn't consume large amounts of our time or determine our self-esteem; we have so much more to offer
the world than our looks! Our bodies allow us to engage with the world and the people around us. They are the tools we use to accomplish all we do. It is essential to notice and appreciate all the things our bodies allow us to do as opposed to focusing on how they look. When we change our focus from how we look to how we do (a verb of action), we can enjoy life so much more! Pay attention to the thoughts that come into your head about your appearance and try to challenge them with thoughts of what your body can do. Check out this
article for more information on why seeing ourselves as an agent of our lives instead of an object is so important.
- Start focusing on what your body allows you to do in everything you do- work, relationships, exercise, etc.
- Become aware of the distorted messages that media portrays and pay attention to how you feel after viewing these advertisements. Fight them and their influence on your body image.
- Don’t compare yourself to others. Push out thoughts about comparing yourself to others. Make a list of what makes you unique and what you like about your body.
- Stop fat talk in your head and when others around you fat talk, change the conversation into something positive and educate your friends, family, and co-workers about the damaging effects of fat talk. Check out this
article and this video about fat talk.
- Take a break from media and notice the difference in your outlook on life.
- Stop a negative thought about yourself when it comes into your head and replace it with a
- Be compassionate and recognize that struggles with body image are had by all genders, sizes, races and ages.
For more ideas on how to improve body image and change the definition of beauty click
Watch this Ted Talk about beauty sickness and how the media affects us. It is geared towards women, but it is a gender neutral issue:
An Epidemic of Beauty Sickness
Ever find it overwhelming to go grocery shopping? With so many choices and options it can be confusing to know where to start.
Check out this month's Health Hub education piece to learn a few easy tips to healthify our shopping trips!
Before your next visit to the grocery store, check out the resources below for some great tips and tricks.
Build a grocery list with this smart phone app and avoid unplanned purchases.
NIH's guide for healthier and more economical food shopping.