Nurse's Notes 2011

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December - Balancing Your Stress

November - Good Cholesterol?  Bad Cholesterol?  What’s Cholesterol?

October - Laugh to Better Health

September - Diverticulosis/Diverticulitis

August - Hope

July - Stay cool in Hot Weather

June - It's Poison Ivy Time!

May - Spring: Time for Family Exercise

April - Tips to Reduce Daily Tension

March - Cold, Allergy, or Flu … What Should I Do?

February - Thank You, God, for Exercise!

January - Health Effects of Cigarette Smoking

December 2011

Balancing Your Stress

Stress is a daily part of our lives.  This month can be especially stressful for us as we prepare for the Christmas holidays. Some stress keeps us on our toes.  Too much stress is bad for our health.  Here are ten tips for getting rid of excess stress.
1. Get enough rest                                                          
2. Cling to your friends.
3. Laugh a lot.

 4. Believe in yourself!
    You can do it!                                                          

5. Show love freely.

6. Know that sometimes, it’s ok to give up.

7. Be comfy.

8. Understand that everyone is scared sometimes!

9. Don’t over eat.

10. Accept help graciously when needed.
 

I wish a Merry Christmas and a blessed New Year to my Mount Calvary church family.

                                                                                Gloria L. Chambers, RN, FCN
                                                          Parish Nurse

November 2011

Good Cholesterol?  Bad Cholesterol?  What’s Cholesterol?

A lot of attention is given to the cholesterol levels in our body these days, but what do those numbers mean?

Cholesterol is a soft, waxy substance that has collected in your blood.

The total picture of your cholesterol relies on numbers for 4 types of fat:

High density protein (HDL)  [ideally at least 60]
Low-density lipoprotein (LDL)  [ideally under 100]
Triglycerides (Trigs)  [ideally less than 150]
Total cholesterol  [ideally 200 or under]

Taken together, these numbers reflect how much cholesterol has collected in your blood.

LDL is known as bad cholesterol.  You want this level to be low.  LDL’s job is to carry cholesterol through the bloodstream from the liver to the rest of the cells in the body.

HDL is known as the good cholesterol.  The higher this number, the better it typically is for your heart health.  HDL moves unused cholesterol back to the liver, where it is excreted.  Any “leftovers” HDL can’t handle stay in the body and may start collecting in the blood vessels.  So, the higher your HDL level, the more excess cholesterol will get disposed of by the liver.

Triglycerides are fats that give you energy.  That’s a good thing, but just like cholesterol, any trigs that are not used for energy stay in the blood.  When that happens, trig level jump and then contribute to-and even speed up- hardening of the arteries or arteriosclerosis.

To diagnose cholesterol, your health care provider will likely perform a fasting blood test.  Those over age 21 should get this every year.  If you are 50 or over, you should get tested yearly or more often if your doctor advises it.

Be still and know that I am God.  (Psalm 46:10, KJV)

                                                                                Gloria L. Chambers, RN, FCN
                                                          Parish Nurse

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October 2011

Laugh to Better Health

Did you know that laughter can improve your health and make you feel better?  Donald Demarary, author of “Laughter, Joy and Healing” reminds us that “laughter and joy can alter moods and even promote physical healing.  If you laugh less than 15 minutes a day, including three belly laughs, you are ‘under laughed’ ”.  Studies have shown that the average child laughs hundreds of times a day; the average adult, only a dozen times.

The gift of laughter brings many benefits, including medical.  Here are a few:

1) Laughter can lower blood pressure, increase muscle flexion, and trigger endorphins, the brain chemicals that can bring on euphoria.

2) Laughter affects the immune system.  You can boost your immune system by laughing.  Laughter helps decrease the flow of stress hormones which suppress the immune system and increases the number and effectiveness of platelets in your blood which can cause fatal artery blockages.

So for health’s sake, laugh daily and laugh often!!

Don’t forget exercise!  I have DVD discs and VHS tapes in my Lending Closet available to lend if you are interested.  Just leave a note on my door or see me in church to borrow them.

          Happy are the people whose God is the Lord.  – Psalm 144:15 (KJV)

             Gloria L. Chambers, RN, FCN
               Parish Nurse

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September 2011

Diverticulosis  /  Diverticulitis

I get a lot of questions about these conditions.  In the small amount of space I have here, I will answer a few of them.

A diverticulum is a sac or pouch in the walls of a canal or organ, such as the colon, stomach, esophagus, etc.  The most common area is the colon.  When there is more than one sac, they are called diverticula.

Most people with diverticulosis of the colon do not have discomfort or symptoms. However, some people may experience crampy pain or discomfort in the lower abdomen, bloating, and constipation.  Other conditions such as irritable bowel syndrome and stomach ulcers cause similar problems, so these symptoms do not always mean a person has diverticulosis.  People with chronic symptoms should visit their doctors for diagnosis.  Symptoms of diverticulosis can be helped with a high-fiber diet and pain medications.  Increasing the amount of fiber in the diet may reduce symptoms and prevent complications such as diverticulitis.

 When the diverticula (sacs or pouches) become inflamed, the condition is called diverticulitis.  The most common symptom of diverticulitis in the colon is abdominal pain.  Usually, the pain is severe and comes on suddenly, but it can also be mild and become worse over several days.  The intensity of the pain may fluctuate.  A person may experience cramping, nausea, vomiting, fever, chills, or a change in bowel habits.  Diverticulitis can lead to bleeding, infections, small tears called perforations, or blockages in the colon.  Sometimes an attack of diverticulitis is serious enough to require a hospital stay, IV antibiotics, and possibly surgery.

Rejoice in the Lord always.  I will say it again: Rejoice!  
Let your gentleness be evident to all.  The Lord is near.
Philippians 4:4-5 (NIV)

Gloria L. Chambers, RN, FCN
Parish Nurse

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August 2011

Create Hope through Attitude

 A healthy attitude helps to ensure a healthy mind and body.  Each day we are bombarded with many hopeless situations.  I wanted to share with you 10 hints for a hope-filled day.  We can all create hope through our attitudes and actions.

1.  Today I will not strike back.  If someone is rude, impatient, or unkind, I will not respond in a like manner.

2.  Today I will ask God to bless my “enemy.”  If I come across someone who treats me harshly or unfairly, I will quietly ask God to bless that individual.

3.  Today I will be careful about what I say.  I will carefully choose and guard my words, being certain that I do not spread gossip.

4.  Today I will go the extra mile.  I will find ways to share the burden of another.

5.  Today I will forgive.  I will forgive hurts or injuries that come my way.

6.  Today I will do something nice for someone.

7.  Today I will raise the spirits of someone who is discouraged.

8.  Today I will nurture my body.  I will eat only healthy foods.

9.  Today I will grow spiritually through prayer and listen to God’s voice.

1. Today I will celebrate forgiveness in Christ-even when I don’t live up to the other nine hints listed above.

“I will show thee my faith by my works.”  James 2:18

Gloria L. Chambers, RN, FCN
Parish Nurse

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July 2011

Stay Cool in Hot Weather

In the excitement of summer fun, gardening or other outside work, you might not notice the temperature rising.  But as the day progresses, your body feels the heat, and if you don’t watch out, you could come down with heat cramps, heat exhaustion, or heatstroke.
Under normal conditions, your body’s natural control mechanisms – skin, vascular system, and perspiration – adjust to the heat.  But those systems could fail if you are exposed to high temperatures for prolonged periods.

Tips for Beating the Heat

1. Limit exercise or strenuous physical activity to the coolest part of the morning or late evening.
2. Wear loose fitting clothing that’s both lightweight and light in color.
3. Drink plenty of water, and don’t wait until you’re thirsty to take a drink.  You’re thirst mechanism kicks in only after you are significantly depleted of fluids.  If exercising in hot weather, try to drink 2 to 4 glasses (16 to 32 ounces) every hour.  In addition to liquids at meals, elderly people who find it hard to drink a lot at a time benefit from small amounts (3 to 4 ounces) of water or other liquid every hour when awake in hot weather.
4. Stay away from liquids that contain alcohol, caffeine, or lots of sugar.  These actually cause you to lose more fluid.
5. Take a break in a shady area to cool down.
6. Don’t overdue it.  Start slowly and increase your pace gradually.  In weather that’s extremely hot and humid, don’t push yourself to exercise at too high a level. What’s normal for you on a cool day might be dangerous for you on a hot day.
7. Wear sunscreen and a hat for protection.

Have a wonderful summer.

Trust in the Lord and do good; dwell in the land and enjoy safe pasture. Psalm 37:3 NIV

Gloria L. Chambers, RN, FCN
Parish Nurse

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June 2011

It’s Poison Ivy Time!!

Rhus Toxicodendron is the official name for poison ivy. All parts of the plant contain an oily resin called urushiol.  If not washed off in about 20 minutes of exposure, this resin bonds with the skin and causes an intensely itchy rash of blisters.  When poison ivy is burned, the urushiol is carried in the smoke and can cause life-threatening swelling in the airway.

To get poison ivy, one must be in contact with the resin.  The resin can stay potent on garden gloves or tools for years, infecting the unwary.  Pets may bring in resin on their fur.  However, only humans get poison ivy; no livestock or pets.

The only way to catch poison ivy from a person is to contact their exposed skin before the urushoil has bonded.  The fluid in the blisters does not contain resin and cannot spread poison ivy.

Poison ivy rash will go away by itself in time. To relieve the itch, use calamine lotion or the juice of impatiens – especially the white ones.  Tannic acid is also soothing; it is available in commercial preparations or just use a moistened tea bag.  Cortisone cream may help.  Orally, benadryl may give relief. Medical care is needed if the rash becomes infected.

If you have been outdoors where you think you may have been exposed, shower thoroughly when you come home and wash all clothing that you were wearing.

Also, remember the rule of three:   If it has leaves of three, let it be.

Happy summer!

God is our refuge and strength, an ever-present help in trouble
Therefore we will not fear.
Psalm 46:1-2
Gloria L. Chambers, RN, FCN
Parish Nurse

May 2011

SPRING: Time for Family Exercise

Do you want to improve your health so you can enjoy the warm months more fully?
 Start by making simple adjustments to help ease you into a new lifestyle.  Cut back on soda, add a vegetable to your daily diet, and watch your favorite TV show while walking on a treadmill,  if you have one.  Small changes like these can make a big  difference over a period of time.

It is important to remember that diet is just part of the equation for a healthy lifestyle.  The Surgeon General recommends 30 minutes or more of moderate intensity physical activity on most, if not all, days of the week.

Currently 64% of the adult population is either overweight or obese.  Approximately 15% of our children and teenagers are overweight.  If you want a healthy body, you not only have to eat right, you also have to exercise.  Make this a family adventure.  Set goals for your family health and have fun working together toward these goals.

Presently, Mount Calvary offers an exercise program – “Get Fit with Gloria” – three times a week in the church hall.  The days and times are:

Monday, Wednesday, and Friday afternoons
1:00-2:00

All are welcome to join us in an effort to get fit.

To every thing there is a season,
and a time for every purpose under heaven.
Ecclesiastes 3:1 (KJV)

Gloria L. Chambers, RN, FCN
Parish Nurse

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April 2011

Tips To Reduce Daily Tension

Stress is a common issue for most of us.  Even though this winter has not been as harsh as last year, it seems to me it has been a long one. Take a breather from your daily tension by following one or more of these tips:

√ Get exercise each day.
√ Learn when to say, “No.”
√ Try to reduce the clutter around you.
√ Budget both your money and time.
√ Enjoy your hobbies.
√ Keep regular sleeping hours.
√ Write appointments on a calendar.
√ Find help at work when needed.
√ Try to get away from noise.
√ Spend some time alone every day.(This is a good time to meditate and pray).
√ Take lots of mini-breaks.
√ Do something nice for a friend.
√ Think about things to be grateful for.
√ Laugh whenever you can.
√ Hug your loved ones.
√ Find a friend or counselor to talk to if you are overwhelmed or depressed and nothing seems to help.

But I trust in you, O Lord; I say, “You are my God.”
My times are in your hands.
(Psalm 31:14-15a)

Gloria L. Chambers, RN, FCN
Parish Nurse

March 2011

Cold, Allergy, or Flu … What Should I Do?

Daylight Savings Time and spring are almost here.  In the meantime, we are still in the midst of colds, flu, and airborne allergies.  Sometimes it is hard to figure which is which.

Below is a handy guide from the National Institutes of Health to help you decide how to handle the symptoms.

God is our refuge and strength, a very present help in trouble. Therefore we will not fear.
Psalm 46:1-2 [KJV]
Gloria L. Chambers, RN, FCN
Parish Nurse

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February 2011          

Thank You, God, for Exercise!

I am writing this in early January as I recover from right total hip replacement surgery.  In January 2005, I had a left total hip replacement. I have always been an advocate of mild exercise, not concentrating on weight loss or beauty, but more on moving more freely, less painfully and healthier.  I think I can safely say almost everyone over 45 or so has some type of pain at times, whether from some form of arthritis, overwork, muscle strain, over-exercise or other.  Continuous mild exercise can help.  

In October 2010, a group of us ladies and a few gents got together three days a week in the Parish Hall for fitness exercise and, of course, the social enjoyment that goes with it.  These Monday-Wednesday-Friday gatherings came to be known as  “Get Fit with Gloria.”  Some of the exercises we did then I am still doing daily along with my formal physical therapy at the hospital.  The hospital therapists were amazed at how quickly I got moving post surgery. There is no doubt in my mind that it was due in part to the exercises I had been doing regularly before surgery at church and at home.

I have a few more weeks before I will be walking on my own.  As
soon as I get the okay from my surgeon, we will resume the Get
Fit with Gloria sessions.  I hope it will be very soon, and I hope
you will join us.

God is our refuge and strength,
a very present help in trouble.
Psalm 46 (KJV)

Gloria L. Chambers, RN, FCN
Parish Nurse

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January 2011

Health Effects of Cigarette Smoking

The adverse health effects from cigarette smoking account for 440,000 deaths, or nearly 1 of every 5 deaths each year in the United States.  More deaths are caused each year by tobacco use than all deaths from human immunodeficiency virus (HIV), illegal drug use, alcohol use, motor vehicle injuries, suicides, and murders combined.  In addition, statistically more younger teens have taken up smoking.

► The risk of dying from lung cancer is more than 22 times higher among men who smoke cigarettes, and about 12 times higher among women who smoke cigarettes compared with never-smokers.

► Cigarette smokers are 2 to 4 times more likely to develop coronary heart disease than non-smokers.

► Cigarette smoking approximately doubles a person’s risk for stroke.

► Cigarette smoking causes circulation problems, prompting a ten-fold increase in the risk of dying from chronic obstructive pulmonary disease.

► Smoking creates lower bone density in postmenopausal women smokers.  Women who smoke have an increased risk for hip fracture than never-smokers.

I have not addressed the effects of second hand smoke here due to limited space, but we all know that non-smokers exposed to second hand smoke experience many adverse effects also.

Historically, most of us make New Year's resolutions to begin the new year.  If you are a smoker who wants to quit, this would be a good time to get started. The American Cancer Society can help double your chances of quitting for good in your quest to stop smoking.  You can contact them by calling toll-free at 1-800-227-2345.

In addition, I am here to help and have lots of information on this as well as other health care concerns.  All information is free for those who would like to have it.

I can do all things through Christ which strengtheneth me.
Phil. 4:13 (KJV)

Gloria L. Chambers, RN, FCN
Parish Nurse

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