Sleep, Hygiene, Ears, Eyes, Mouth, and Skin

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Sleep, Hygiene, Ears, Eyes, Mouth, and Skin

• Unit Personal Community Health

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• How much sleep do you need?
• About 8-9 hours each night.
• Why is sleep important?
• Lack of sleep slows responses and concentration.
• Impacts a persons ability to pay attention in
  class.
• Affects mood.
• Affects athletics.
• The National Highway Safety Traffic
  Administration estimates that 1,500 people are
  killed every year in crashes caused by drivers
  between the ages of 16-24 who are simply tired.

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Hygiene Body Odor

• Perspiration or Sweat
• Sweat is the bodies natural way of regulating
  internal body temperature.
• You might notice odor in your armpits and other
  places on your body but this is normal.
• How to stay fresh and clean
• Bathe or shower everyday with soap and warm
  water.
• This will help you wash away the bacteria that
  contribute to the smells.
• Wear clean clothes, socks underwear each day.
• Wear cotton shirts and cotton underwear to help
  absorb the sweat more effectively.
• Wear deodorant with an antiperspirant. The
  antiperspirant will help you stay dry and
  deodorant gives you a fresh smell.

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• Your ears dont ask for much.
• Wash youre your outer ear with soap and water in
  the shower.
• Dont use Q-tips to clean your ear more than 2-3
  times a week because you need ear wax..
• Ear Wax
• Protects and moisturizes the skin of the ear
  canal, preventing dry, itchy ears.
• It contains chemicals that fight off infections.
• It acts as a shield between the outside world and
  the eardrum. When dust, dirt and other things
  enter the ear, the wax traps them so they cant
  travel any further.

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• When to see a doctor
• If you have ear pain, a fever, or trouble
  hearing.
• The doctor may just have you take a pain reliever
  to keep you comfortable.
• If bacteria is causing the infection, the doctor
  will most likely prescribe you an antibiotic.
• If given an antibiotic it is VERY important that
  you take ALL the medication even if you start
  feeling better! If you stop taking the
  medication, the infection could come back and the
  infection will be worse. The antibiotics are
  prescribed for a certain amount of time to ensure
  all of the bacteria is killed.

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• Vision Basics
• You should have your eyes seen by an optometrist
  at least every two years to check your vision,
  signs of glaucoma (eye disease that is usually
  caused by increased pressure in the eye) abnormal
  pressure or cataracts.
• Common eye problems
• Conjunctivitis
• Pink Eye
• An eye infection that can be caused by a virus,
  bacteria, an allergic reaction, a chemical or an
  irritant.
• If caused by a bacteria or virus it can be easily
  passed on from one person to another. After
  shaking hands and touching your eyes

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• To avoid spreading the germs
• Do NOT share any eye makeup or eye drops with
  anyone else.
• Dont touch the tip of the eye drop bottle with
  your hands because you will contaminate them.
• DO not clean contact lenses with your saliva. Too
  much bacteria is present in your moth.
• Wash hands regularly!

• Eye Protection
• Wear sunglasses with UV (ultraviolet) protection
  when in the sun.
• Wear protective eyewear when playing sports.
• Eyes and vision are something you never want to
  be without. To keep them working for all the
  years to come, protect them now and take the best
  care of them that you can!

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• Bad Breath
• Caused by odor-producing bacteria that grow in
  the mouth.
• When you dont brush and floss regularly,
  bacteria accumulate on the bits of food left in
  your mouth and between your teeth.
• The sulfur compounds released by the bacteria
  causes you breath to smell.
• Myths
• 1 Mouthwash will make bad breath go away.
• Mouthwash only gets rid of bad breath
  temporarily. Look for an antiseptic (kills the
  germs that cause bad breath). There should also
  be a seal from the American Dental Association
  (ADA) on the bottle.
• 2 As long as you brush your teeth, you shouldnt
  have bad breath.
• Most people only brush their teeth for 30-45
  seconds, which does not cut it. You should brush
  at least 2 minutes each time. It is equally
  important to floss because much of the food
  accumulates in between your teeth and gums.
• 3 If you breathe into your hand, youll know
  when you have bad breath.
• Wrong! When you breath, you dont use your
  throat the same way as you do when you talk. You
  tend to bring odors from the back of your mouth
  when you talk. Also, we tend to get used to our
  own smell, its hard to tell if your breath really
  smells or not. .

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• Periodontal disease
• Infection of the tissues and bone that support
  the teeth.
• If left untreated it can cause teeth to become
  loose or fall out.
• Usually caused by a build up of plaque, a sticky
  layer of germs that form naturally on the teeth
  and gums.
• Plaque contains bacteria, which produces toxins
  and irritates and damages the gums.
• Who is at risk?
• It can be inherited by your parents.
• The snacks you eat can put you at risk,
  especially high sugar snacks and soda, as well as
  starch foods such as french fries.
• When should you see a dentist
• Bleeding is occurring regularly when you brush or
  floss.
• Discoloration of gums (your gums should be pink
  and firm, not red, swollen or tender).
• Loosing teeth.

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• Dental Care and Prevention of Gum Disease
• Brush and floss daily
• Eating a healthy diet and avoid foods with lots
  of sugar.
• Dont smoke!
• Tips for brushing
• Use a soft toothbrush
• Use a toothpaste with fluoride.
• Replace your toothbrush every 3 months.
• Brush gently, brushing too hard can cause
  receding gums, tooth sensitivity and over time
  loss of teeth.
• Be sure to brush the inner side of your teeth as
  well as the outer side.
• Brush your teeth between 2-3 minutes each time.
• Flossing
• To remove the plaque and food in between your
  teeth.
• Dont force the floss under your gums.
• Curve the around the edge of your tooth in the
  shape of the letter C and slide it up and down
  the die of each other.

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The Nutrition Connection

• Tooth decay cavities
• Eating sugary foods or drinking sodas frequently
  throughout the day exposes the enamel that
  protects your teeth to acid.
• Hard candies, cough drops, gum and breath mints
  that contain sugar are especially harmful because
  they dissolve slowly in your mouth.
• You should take at least 3 hour breaks between
  eating foods containing large amounts of sugar.
• I know its hard to cut out these sweets so
• If you cant brush your teeth after eating these
  foods, rinse your mouth with water or mouthwash,
  or chew sugarless gum.
• If you must snack, eat foods such as popcorn, raw
  veggies, or yogurt.

IN
OUT
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Teeth-Whitening Products

• Toothpaste that claims to whiten teeth
• It is okay to use these toothpastes as long as
  they have the ADA seal on them.
• Be sure that they still contain fluoride and
  ingredients that fight plaque and tarter.
• Most of these toothpastes do not contain much in
  the way of whitening ingredients and probably
  wont noticeable change the color of your teeth.
• If you feel your teeth are not white enough using
  the whitening strips may work but it is important
  to follow the directions carefully because they
  may cause a great amount of pain to your teeth
  and may destroy the enamel that protects your
  teeth.
• Advertisements
• It is easy to want to believe the ads.
• Talking to your dentist
• Your dentist may be able to use professional
  treatment if you are really concerned about the
  color of your teeth.

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Skin Safety About the Sun

• How does the sun affect our skin
• Sunlight contains 3 types of ultraviolet rays
  (UVA, UVB, UVC).
• UVA causes skin to age and wrinkles and
  contributes to skin cancer such as melanoma.
• UVB also dangerous, causes sunburns, cataracts
  in the eyes, contributes to skin cancer such as
  melanoma.
• UVC the most dangerous, but does not reach earth
  because they are blocked by the ozone layer.
• Sunburns
• occur when our skins melanin (a chemical in our
  skin that protects from the sun) can not protect
  us from the amount of UV expose.
• Even more dangerous to people with moles, fair
  skin and hair, or a family history of skin
  cancer.

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Sun Safety

• Avoid the strongest Rays of the Day
• 10am-4pm
• Even on a cloudy day the UV rays pass through the
  clouds and reflect off sand, water and concrete.
• Cover Up
• Wear clothes that cover your skin.
• Wear a hat to cover your face
• Wear sunglasses with UV protection to protect
  your eyes.
• Use sunscreen consistently
• SPF sun protection factor
• The higher the SPF the longer you are protected.
• If you know you burn easy and quick use a high
  SPF like SPF 30 or more.

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Using Sunscreen Correctly

• Use it whenever you are going to be in the sun.
• Apply 30 minutes before going outside.
• Dont forget your
• Lips, hands, ears, feet, shoulder, and behind the
  neck.
• Apply it generously.
• Reapply every 2-3 hours (recommended by the
  American Academy of Dermatology).
• Use waterproof if you are planning on getting in
  the water.
• Waterproof usually lasts about 80 minutes in the
  water.

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Skin Cancer

• Melanoma
• Most serious type of skin cancer.
• Caused by UV sun damage. Cells that have been
  damaged by the sun or tanning beds.
• Be familiar with the moles or bumps on your skin.
  If they change is size, shape, or color have them
  checked by a doctor.
• It is treated by surgery to remove the lesion,
  radiation if it has traveled to other parts of
  the body, or chemotherapy (cancer fighting
  drugs).
• Prevention
• Follow the sun safety rules.
• Dont spend too much time in the sun.

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• Have you heard that tanning beds use safe UVA
  light?
• UVA rays are just as harmful, in fact, they
  penetrate the skin more deeply.
• Tanning beds have led to an increase in skin
  caner.
• What salons dont tell you
• Users of tanning beds substantially increase the
  risk of skin cancer.

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• Myth 1. Tanning Clears up skin.
• It may clear up acne at the time being because it
  dries out the skin, but it will lead to more
  breakouts in the future.
• The sun causes premature aging and skin cancer,
  so do not use this method.
• Myth 2. Chocolate and greasy foods cause acne.
• It is never a good idea to eat sugary or greasy
  foods for health reasons but studies do not show
  that is causes acne. But, each individual is
  different, if you notice you break out after
  eating certain foods, avoid them.
• Myth 3. The more you wash your face, the fewer
  breakouts youll have.
• Washing your face removes dirt and oil from your
  pores but washing too much can lead to dryness
  and irritation, causing more break outs.
• Avoid scrubbing your face.
• Wash your face twice a day in a circular motion
  and pat dry your face.

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• Myth 4. Popping pimples will help them go away
  faster.
• Popping pimples may make it seem less noticeable
  temporarily, but popping can cause it to stay
  around longer.
• When you squeeze or pop pimple you are pushing
  bacteria further into the skin, causing swelling
  and redness. You can even cause scars.
• Myth 5. Dont wear makeup if you want clear
  skin.
• As long as you choose cosmetics that are
  nonacnegenic, they should not cause breakouts.
• If something seems to be irritated your skin,
  stop using it.
• Myth 6 If you keep getting breakout, it helps to
  use more acne medication until the breakouts
  stop.
• Because acne medication contains drying agents
  like benzoyl peroxide, using too much medication
  may cause overdrying, leading to irritation and
  more blemished.
• If over-the-counter acne medication does not seem
  to be working on your acne, its a good idea to
  talk to your doctor or dermatologist.
• If you choose to take a prescription medication
  read the directions carefully and follow the
  doctors orders.
• Some medications make take up to 8 weeks to make
  a significant difference.

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Avoiding Acne

• Wash your face only twice a day with warm water.
• Dont pop your pimples.
• Avoid touching your face with your hands.
• Clean your glasses and sunglasses frequently to
  remove oils and bacteria.
• Remove your makeup before going to bed.
• Throw away old makeup
• Keep your hair clean.
• Protect your skin from the sun.