Category: Self-Care Corner

A whopping 83% of Americans typically eat in their office or cubicle in an effort to save time and money. But you’re “out to lunch” if you don’t practice safe food handling.

According to a new survey by the American Dietetic Association* and ConAgra Foods’ Home Food Safety program, many working Americans eat breakfast and lunch and snack throughout the day at their desks. Best defense:

*  Wash your hands and clean the desktop. Only half of all Americans say they always wash their hands before eating lunch. In order to reduce the risk of foodborne illness, wash your hands with soap and warm water before and after handling food and keep your desk stocked with moist towelettes or a hand sanitizer for those times you can’t get to the sink. A University of Arizona study found that the average desktop has 100 times more bacteria than a kitchen table and 400 times more than the average toilet seat.

*  Clean the office fridge. Even though virtually all workplaces now have a refrigerator, is it ever cleaned? Take turns and have a sign-up sheet. And stick a refrigerator thermometer in it to ensure food is safely stored below 40ºF. (Don’t let perishable foods sit out for more than 2 hours.)

*  And that office microwave? Leftovers and frozen meals are easy, quick, and inexpensive lunch options. But make sure you zap them long enough to kill harmful bacteria. Reheat leftovers to 165ºF.

*The American Dietetic Association* is now known as the National Academy of Nutrition and Dietetics.

Without vitamin D, your bones may not grow strong at any age. Why? Because for your bones to make the best use of calcium, they need  vitamin D, says Robert P. Heaney, MD, researcher and professor in the Osteoporosis Research Center at Creighton University.

But did you know that even mild shortages of vitamin D can contribute to diabetes, some cancers, high blood pressure, heart disease, and pregnancy problems? “Asking the body to deal with these disorders without adequate vitamin D is like asking a fighter to enter battle with one hand tied behind his back,” said Dr. Heaney. Vitamin D is a chemical that our body’s tissues use to produce biochemical products required for daily life. It’s less important to understand the process. It’s more important to know where to get vitamin D and how much you need.

Some Facts

*  Your skin produces vitamin D when you are exposed to certain rays of the sun. If you never get sunshine on your skin, you will not get enough ultraviolet radiation for your skin to make vitamin D.

*  Sunlight in winter in most of the U.S. is so weak, it does not allow you to produce enough vitamin D, even if you’re outside in winter during midday.

*  During summer months, a light-skinned person wearing a bathing suit will make about 15,000 IU of vitamin D in 15 to 20 minutes. Darker-skinned people can do the same, but it will take twice as long.

*  Sunscreen blocks the radiation and prevents your skin from making vitamin D. Brief sun exposure, said Dr. Heaney, is not enough to cause skin cancer. He suggested you apply sunscreen after the first 15 minutes in the sun.

*  Some food has vitamin D but not much. Vitamin D is added to many foods such as milk, some yogurts and orange juices, cheese, and breakfast cereals. Read the labels to see how much.

*  Because most of us do not get enough sun exposure (or choose not to) or enough vitamin D in food, Dr. Heaney suggests taking supplements of vitamin D3, the natural form. The label should say cholecalciferol (vitamin D3) or ask the pharmacist which supplement is best.

*  Vitamin D is safe to take. You may take supplements daily, weekly, or monthly. The important point is that you need to maintain a high enough blood level of vitamin D. This is measured by a blood test.

*  Dr. Heaney recommends, based on his research, that adults take supplements providing from 1,000 to 3,000 IU per day. This number is higher than the 600 to 800 IU Recommended Dietary Allowance per day. Follow your doctor’s advice for vitamin D.

*  Talk with your doctor about testing your blood level and discussing how much supplementation you may need in both summer and winter.

Most people have itchy skin at one time or another. A bug bite, dryness or another everyday irritation can make skin itchy. Usually, you apply some lotion or an anti-itch cream and it goes away.

But, it’s different for people who have eczema. Eczema, also known as atopic dermatitis, can be so itchy that it affects daily life. It can also make it difficult for you to sleep at night. Other signs of eczema include:

*  Very dry skin that doesn’t get better, even after applying lotion

*  Red or brown patches of skin

*  Itchy raised bumps

*  Cracked skin

*  Scaly patches

Common locations for eczema are the hands, feet, face, inside the elbows, and behind the knees. Sometimes, eczema gets worse and then better. When it gets worse, this is known as an eczema flare.

Many people with eczema find that using just a lotion is not enough. They may need to talk with their doctor about special or prescription-strength products. Eczema can affect babies and young children, too. Ask a pediatrician before you put any creams or other products on a baby or child.

Eczema can’t be cured, but you can manage it. Talk to a doctor or dermatologist about your options.

Eczema do’s

People with eczema may find relief when they do the following:

*  Keep a journal to find out what triggers your eczema. Young children may get eczema flares after eating certain foods. Older children and adults may get flares from high stress levels, sweating, soaps, detergents, pollen and dust.

*  Use products that are eczema-friendly. Soaps and lotions without fragrance, dyes or common irritants are best. Products with the National Eczema Association seal on them are a good place to start.

*  Use a thick moisturizer such as petroleum jelly (Vaseline) twice a day. The best time to apply moisturizer is right after bathing, before skin has completely dried.

Eczema don’ts

If you or your child has eczema, these are some “don’ts” to keep in mind:

*  Don’t use harsh soaps and body washes, especially those that are antibacterial or highly scented.

*  Don’t take long, hot showers or baths. Taking a bath with an oatmeal soak may be soothing, but keep the temperature warm, not hot. It’s best to take short, warm showers.

*  Don’t use laundry detergent or fabric softener with dyes or perfumes.

*  Don’t scrub the skin with washcloths, scrubbing sponges or products with scrubbers or “beads.”

*  Don’t rub your skin with a towel after bathing. Instead, gently pat it dry and begin applying your moisturizer.