Whenever you go outside, but especially from May to September, you should protect yourself from the
sun. Ultraviolet (UV) rays from the sun can produce significant, permanent damage to your skin if proper
protection is not used. Wrinkles, freckles and roughness of the skin associated with aging is not due
to chronological years, but to the effect of UV rays. More seriously, UV light is associated with the
development of skin cancer, the most common malignancy in humans. One in five Americans will develop skin
cancer, and the vast majority is associated with sun exposure. Malignant melanoma is the most common in
the 25 to 29 year old age group, and the second most common in 15 to 29 year olds.
So, it is important to protect your skin from sun damage. Fortunately such protection is not hard to
achieve by following a few simple guidelines:
Remember the sun is most intense from 10 a.m. to 4 p.m., so stay in the shade as much as possible
during these hours.
Wear proper sun-protective clothing. This includes shirts and pants made with tightly woven fabric.
Such clothes are available in most stores, especially sporting goods stores.
Avoid the use of sun tanning booths as the Cancer Division of the World Health Organization
has declared that the UV rays in tanning booths are harmful.
Sunscreens are important to use. Sunscreens are creams or lotions applied to the skin and contain
materials that screen or block UV rays. Several facts are important in considering which sunscreen is
best for you.
All sunscreens will have a sun protective factor (SPF). Look for a SPF of at least 30 or higher, and the label should say “broad spectrum” to indicate that it protects over the entire UV spectrum. Future sunscreen labels will have one to four stars, with four stars indicating the most protection in the long-range aging UV rays.
Adequate amounts of the sunscreen should be used. An ounce (enough to fill a shot glass) should be used to cover exposed skin, or about ½ teaspoon each to face/neck, right arm, left arm and 1 teaspoon each to front of trunk, back of trunk, right leg, left leg.
Use a sunscreen that says for sport, active or water-resistant if you are exercising or sweating outdoors. However, any sunscreen should be reapplied every two to three hours for maximum protection.
Zinc oxide and titanium dioxide are two inert chemicals that provide excellent protection.
Sunscreens included in make-up are not highly effective, but okay for everyday use when you will not be outside for extended periods. For longer outdoor exposure, apply sunscreen before your make-up.
Following these simple guidelines allows outdoor activities to continue, with healthful exercise and
enjoyment of the beauties of the Coulee Region, but at the same time helping to protect your skin from the
sun's damaging effects.
Sleep is as necessary to life as food, water and air. Without enough sleep, mental and physical health
suffers. You are not alert and prepared to face the challenges of the day. Sleeplessness can compromise
jobs, relationships, productivity, health and safety. For these reasons, it is important to make sleep
a priority.
The amount of sleep you need each night is whatever allows you to not feel sleepy the next day.
For adults it is typically seven to nine hours and for children and adolescents it ranges from nine
to 15 hours a night. Sleeping problems may occur for a variety of reasons, some of which may be resolved
by improving sleep habits (see tips for better sleep below). However, some sleep problems may be due
to a sleep disorder such as sleep apnea, restless leg syndrome or insomnia. The good news is that
most sleep disorders can be successfully treated or controlled once properly diagnosed.
Contact your healthcare provider if you have any of these problems
Snoring loudly
Stop breathing or gasp for breath during sleep
Feel sleepy or doze off while engaged in daily activities
Have difficulty sleeping three nights a week or more
Feel unpleasant, tingling, creeping feelings or nervousness in your legs when trying to sleep
Interruptions to your sleep (e.g. heartburn, bad dreams, pain, discomfort, noise)
There are changes you can make to improve the amount and quality of sleep, including:
Go to bed and get up at the same time every day even on the weekends.
Develop a regular, relaxing routine before going to bed.
Make sure the room is dark, quiet, comfortable and cool.
Sleep on a comfortable mattress and pillow.
Use your bedroom only for sleep and sex.
Finish eating at least two to three hours before bedtime.
Exercise regularly and complete your workout at least a few hours before bedtime.
Avoid caffeine and nicotine close to bedtime. It can keep you awake and lead to poor sleep.
Avoid alcohol close to bedtime. It can disrupt sleep, causing nighttime awakenings.
If you have problems sleeping, note what type of problem you are having in a sleep diary and speak with your healthcare provider.
