Catch Some Zzz's

We all know being in college is stressful and very tiring, but do you know how many hours of sleep you should be getting, and not the 4 hours you get a feel energized. Well according to sleep specialist the number of hours of sleep you get isn’t important, but the quality of sleep. Everyone should invest in good pillows and sheets. The only way to know if you are getting the right amount of sleep is depending on how you feel the next day. Are you irritable, unenergetic, and tired? If so you probably did not get enough sleep. One good night of rest will make up for several nights of lost sleep. Even with the lack of sleep, sleeping to much can be a warning sign for several things like physical and emotional or behavioral problems.

 The triangle to the right is the life of a college student seems pretty accurate right? Well to change things up a little you are only able to choose two of the three. Now what do you do? Most people will choose to sacrifice sleep because having a social life is important, and also good grades. But it is possible to have all three. Some tips on getting enough hours of sleep are:

• “Forego regular exercise at bedtime. Although physical activity is good, exercising before bedtime may actually make it more difficult to go to sleep.

• Finish eating a large meal a minimum of three hours before going to bed.

• Have a set bed time as well as sleep time, allowing variation of only one hour, even on weekends.

• Avoid caffeine, nicotine and other stimulants in the late afternoon and evening.

• Try not to use your bedroom for activities other than sleep. Some of these may include television watching, studying, etc.

While most people use their bedrooms for a number of things your bed should only be used for sleep. Removing TVs and radios out of your room will make it more relaxing. If you are in your room and can’t go to sleep it is best to leave out and do something relaxing in another room until you become tired. Although most of the tips seem very obvious most people still fail to get the correct hours of sleep or quality sleep.

Getting a good nights rest will help you to feel more energized and ready to take on new adventures and activities. 

**Good sleep is the key to success** 

References:

Watkins, Sheridan C. "Sleep Tips for College Students." Sleep Tips for College Students. N.p., 1 Dec. 2015. Web. <http://www.collegexpress.com/articles-and-advice/student-life/blog/sleep-tips-college-students/>.

Oelschlager, James R. Sleep and College Life (n.d.): n. pag. Web. <http://www.fit.edu/caps/documents/SleepandCollegeLife.pdf>.

Eating Chocolate is a Healthy Habit!

            EVERYONE LOVES CHOCOLATE RIGHT? Of course when we think of healthy habits chocolate isn’t the first thing that comes to mind, but did you know chocolate helps you maintain a healthier body weight? Studies show people who eat chocolate lower obesity and body mass index (BMI) although they are consuming more calories and exercising less, yet they still maintain lower BMI. Crazy right? Well, don’t feel bad the next time you eat chocolate especially DARK chocolate. Milk chocolate does not have the same concentrations of the good stuff, and white chocolate doesn’t have any chocolate in it at all. Can you believe it? According to the FDA:

“White chocolate contains cocoa butter, milk solids, sugar, lecithin and flavorings (usually including vanilla). Cocoa butter is the fat from cocoa beans, extracted from the cocoa beans during the process of making chocolate and cocoa powder. Cocoa butter has very little 'chocolate' flavor”. Which technically makes white chocolate not chocolate. 

Chocolate has the same benefits of coffee and tea and other compounds in dark chocolate, like "polyphenols, help improve circulation and prevent blood clots. Dark chocolate can be beneficial in protecting your heart against cardiovascular disease".  As little as 2 oz. of dark chocolate daily can reduce the risk of heart attack and stroke. Research has shown that men and women who consume dark chocolate reduce their risk of a heart attack and stroke by nearly 40 percent.

Dark chocolate isn’t only good to eat it, it also good for the brain. Eating dark chocolate daily can also help diabetics control their blood sugar. 

"7 Proven Health Benefits of Dark Chocolate:

• ·         Dark Chocolate is very Nutritious
• ·         Dark Chocolate is a Powerful source of Antioxidants
• ·         Dark chocolate may improve blood flow and lower blood pressure
• ·         Dark Chocolate raises HDL and Protects LDL against Oxidation
• ·         Dark chocolate may lower risk of Cardiovascular disease
• ·         Dark Chocolate may protect your skin against the sun
• ·         Dark chocolate may improve brain function"

Although after reading the 7 benefits of chocolate the thought of indulging in chocolate seems like a great idea but, that does not mean you should go out and go into a chocolate coma. It is still full of lots of calories and very easy to overeat. Try having a square or two after dinner and be sure to savor the flavor.

Eating chocolate alone isn't going to get you healthy. Remember to eat moderately and live a healthy life. 

References:

 Gunnars, K. (2015, November). 7 Proven Health Benefits of Dark Chocolate (No. 5 is Best). Retrieved from http://authoritynutrition.com/7-health-benefits-dark-chocolate/ 

J. (2016, February 12). Chocolate is a Healthy Habit | Healthy Habits. Retrieved from https://www.healthyhabits.com/hh_news/chocolate-healthy-habit/ 

Hand Washing!

When it comes to washing your hands you won’t believe how many people skip this step in their daily routines? Did you know there are millions of germs on your hands researchers predict about 1,500 centimeters of bacteria are on the human hand. The cause of many diseases and conditions are by individuals not washing their hands. Some of the diseases that are caused by individuals not washing their hands are Noroviruses and Nosocomial infections. Nosocomial infections is spread by hospital patients or staff having poor hand washing techniques. Hepatitis A is also one that is spread by improper hand washing. Hepatitis A is spread from contamination of food handlers who do not wash their hands properly.  

   The proper way of washing your hands:

You should always wash your hands with clean running water and soap for 20 seconds. If clean running water is not available a person should use the water that is available to them. Unless there is no water or soap it is okay to use a 60% alcohol based hand sanitizer. Although it is okay to use hand sanitizer it is not as effective on visibly dirty hands. This is why it is important to wash your hands with soap and clean water.

People go through simple everyday task without washing their hands. So, when is the right time to wash your hands?

According to the CDC you should wash your hands:

• “Before, during, and after preparing food
• Before eating food
• Before and after caring for someone who is sick
• Before and after treating a cut or wound
• After using the toilet
• After changing diapers or cleaning up a child who has used the toilet
• After blowing your nose, coughing, or sneezing
• After touching an animal, animal feed, or animal waste
• After handling pet food or pet treats
• After touching garbage” 

There are things we touch in our everyday routine that we do not notice hold many germs and bacteria. There are items in our households alone that are dirtier than a toilet seat such as the cutting board you use and even your cell phone. Yes, your cell phone most people use their cell phone while on the toilet. The best way to get rid of germs and bacteria on your cell phone is to clean it. Ways of cleaning your cell phone are:

• ·         Clean your screen with screen wipes or a damp cloth
• ·        AVOID  taking it into the bathroom with you

The first step to eliminating the spread of germs is to wash your hands. This is one of the easiest and most effective ways to stop the spread of germs and start healthy habits.

References:

Kloss, K.  9 Everyday Items Dirtier Than a Toilet Seat.  Reader's Digest.  Retrieved from http://www.rd.com/home/cleaning-organizing/germs-toilet-seat/

Number of Germs on Hands. (29 March, 2010).  NumberOf.net. Retrieved from http://www.numberof.net/number-of-germs-on-hands/

When & How to Wash Your Hands. (2015, September 4). Centers for Disease Control and Prevention.  Retrieved from http://www.cdc.gov/handwashing/when-how-handwashing.html

Introduction Healthy Habits/ Germ Stoppers

Hi my name is Kaila I am a health studies major. I picked the topic Healthy Habits and Germ Stoppers because I am very much interested in finding different ways to stop the transfer of germs. Also learning new ways and healthy habits that we may avoid on a daily bases.