“How to Make a Fire Evacuation Plan for Your Home”

 

When you’re busy with everyday life, the idea of your home catching on fire might seem like a distant threat. But a blaze can erupt unexpectedly, such as from a cooking mishap, a dropped cigarette, or faulty heating, lighting, or electrical appliances. The flames and smoke could spread through your home within 1 or 2 minutes, leaving you little time to escape. A fire evacuation plan can help everyone in your home escape safely.

HOW DO YOU CREATE A FIRE EVACUATION PLAN? Install smoke alarms on each level of your home. Place one in and outside every room where someone sleeps Your smoke alarms need to be interconnected -- meaning if one sounds off, they all do -- to meet safety codes. Teach everyone in your family, especially children, what your smoke alarms sound like. Explain that if an alarm goes off, it means everybody needs to go outside and stay out. Only fire crew members should go back inside a burning building for people or pets.

CHECK FOR EXITS AND ESCAPE ROUTES: Walk through your home and look for two ways (if possible) to get out of each room, like through a door and a window. If you have kids, you could draw a simple floor-plan map of your home and mark these ways out. Let your family members know that the safest escape route during a fire is the one with the least smoke and heat. Choose a place for all of you to meet outside, and mark it on your map. The meetup spot should be a safe distance from your home, like at a neighbor’s house, a light post, or a mailbox.

SET UP A FAMILY CONTACT PLAN: Tell each of your family members who they should call in case you can’t find each other once you’re outside.

DOUBLE-CHECK SECURITY DEVICES. Do your windows or doors have security bars? If so, make sure the bars have built-in emergency release devices, so you can open them right away in case a fire breaks out.

BE READY TO ASSIST LOVED ONES: You might be living with relatives who would need help getting out of the house during a fire, like:

• Babies or children younger than 6 years old
• Elderly adults
• Someone who has trouble moving

Choose able-bodied family members to help these loved ones during practice fire drills and in case of a real fire. Assign backup helpers if you can, too, in case your first choices aren’t home.

LEARN THE FIRE DEPARTMENT’S PHONE NUMBER. Write it down, put it into your cellphone, and help everyone in your family memorize it. In general, call the fire department or 911 after you’ve safely escaped outside.

MAKE SURE YOUR HOME’S STREET NUMBER IS VISIBLE: It should be easy to see from the road, so fire crews and other first responders can spot it. If it isn’t visible, paint it on the curb or install numbers on the front of your home.

SHARE YOUR FIRE EVACUATION PLAN. When guests stay in your home, tell them about your plan. If you or someone in your family stays overnight at a friend’s home, ask them if they have a fire escape plan. If they don’t, you could offer to help them make one. It’s extra important to ask when your child sleeps over at a friend’s house, for example.

HOW SHOULD YOU TEST YOUR PLAN? Once you’ve written down your fire evacuation plan and discussed it with everyone in your home, take these steps to make sure it works well:

RUN A PRACTICE FIRE DRILL TWICE A YEAR: Try it once at night and once during the day. Use your smoke alarm’s test button to sound the siren -- or simply shout “fire” -- and then put your evacuation plan into motion. Have everyone who lives with you participate and practice it using different ways out of the home. Aim to have everybody get outside of your home in under 2 minutes. If it takes longer, try again. You can download the “Make Safe Happen” app for a timer to practice your evacuation plan.

TEST YOUR SMOKE ALARMS: Follow the manufacturer’s directions on how to do this. Check the alarms once a month to make sure they’re working -- many alarms come with a “test” button. Replace the batteries at least once a year, too. When you practice a fire drill at night, use your alarms’ “test” function to find out if the sound wakes up your loved ones. If it doesn’t wake them, assign someone to wake any heavy sleepers in your home in case of a real fire.

REMIND OTHERS TO CLOSE DOORS. Studies show that closed doors can create a barrier between you and harmful smoke, carbon monoxide, and flames during a fire. If someone is trapped in a burning building, closed doors can potentially save their life if they aren’t able to escape. Experts have found that during a fire, rooms with closed doors had temperatures of less than 100 F, while rooms with opened doors were over 1,000 degrees. In larger buildings (like apartments or other high-rise complexes), most fire codes require doors to be spring-loaded so that they’ll automatically close during a fire. Open doors can allow for deadly smoke to spread quickly through large buildings. If doors aren’t automatically closing behind you, close them as you exit the building during a fire.

TEACH YOUR CHILDREN. Help them get the hang of the escape plan by practicing it during the day first. Then do a fire drill at night after they’ve gone to sleep. You can tell them before bedtime that you’re going to do a drill, so they’re not scared when you wake them up. It’s also a good idea to show your children how to:

• Escape by themselves in case you can’t help them
• Use the back of their hand to check closed doors for heat before they open them
• Find a different way out if a door feels hot
• Close any doors they pass through on their way out. This can slow the fire’s spread and buy more time to escape.

Also, teach your children how to stop, drop, and roll to help put out the flames if their clothes catch fire. This means they should:

• Stop where they are.
• Drop to the ground and cover their eyes and mouth with their hands.
• Roll over and over and back and forth until the flames are gone.
• Ask a grown-up to help them cool the burn and get them medical care.

PRACTICE CRAWLING UNDER SMOKE: A real-life fire can give off thick smoke that makes it hard to breathe and see. If you need to escape through a smoky part of your home, drop to your hands and knees to get under it. Practice this during a fire drill by having everyone crawl to an exit.

KEEP ESCAPE ROUTES CLEAR: Move any items that could block a door or window and make it harder to get out. Barriers to be aware of include:

• Furniture
• Padlocks
• Toys
• Christmas trees or other decorations
• Hurricane shutters
• Nails or paint holding a window shut
• Plastic window insulation for cold weather

CONSIDER ESCAPE LADDERS: If you live in a two-story home, it’s important for everyone (kids included) to be able to escape from rooms on the second floor. You could consider installing escape ladders in or near windows to make this possible. Follow the manufacturer’s directions on how to set up and use a ladder. You’ll need to do this quickly during a fire, so practice. Also have your children practice climbing down the ladder from a first-floor window, only while you or another adult watches them. Keep any escape ladder you buy near the window where you intend to use it, so you’ll know where to find it during a fire.

WHAT SHOULD YOU DO IF YOU LIVE IN A HIGH-RISE? If you live several stories off the ground in an apartment or condo unit, your fire evacuation plan should include: Learn about all the fire safety features in your building. These could include fire alarms, sprinkler systems, and an escape plan for all residents. You can ask your landlord or the building’s manager to walk you through these features. If your building doesn’t have a sprinkler system, ask your landlord or the managers to install one. Find out where all the exit stairs on your floor are. That way, if one flight of stairs is blocked by smoke or fire, you can use another one. In general, you shouldn’t use a building’s elevator unless the fire department tells you to. Still, some buildings have elevators that are meant for emergency use. If your building has one, it should have a marking or sign that specifies it’s safe to use in case of an emergency.

Check your floor’s exit and stairwell doors. They should be:

• Clearly marked as exits
• Not blocked by clutter
• Not locked or sealed off by security bars

If you see flames or smoke in your unit or in the building, pull the fire alarm before you leave to alert your neighbors and the fire department. If you hear the fire alarm go off, don’t open any closed doors in your unit until you use the back of your hand to feel for heat. If the door is hot, try to find another safe way out. If it’s cool, you can open it. Close all doors behind you on your way out. If you hear an announcement through your building’s speaker system, listen carefully and follow the instructions.

WHAT IF YOU GET TRAPPED DURING A FIRE? Heavy smoke or flames might block your escape routes. Or you might be trapped in a high-rise apartment or condo with no safe way down. Use these steps to seal yourself in for safety while you wait for a fire crew.

• Shut all doors between yourself and the fire.
• Plug door cracks and cover air vents with duct tape or wet towels to block smoke.
• If possible, open any windows in the room at the top and bottom so fresh air can come in. Close them if it makes the smoke worse.
• Call the fire department or 911 and tell them exactly where you are. Once they arrive, try to flag them down by waving a flashlight or a bright cloth out the window.

BY: Evan Starkman, WebMD

SOURCES:

National Fire Protection Association: “Clear Your Escape Routes!” “Escape Planning,” “Home Structure Fires,” “How to Make a Home Fire Escape Plan,” “Know When to Stop, Drop, and Roll,” “High-rise Apartment and Condominium Safety.”

American Red Cross: “The 7 Ways to Prepare for a Home Fire.”

Ready.gov: “Practice Your Home Fire Escape Plan.”

Federal Emergency Management Agency (FEMA): “Every Second Counts: Plan 2 Ways Out!” “Smoke Alarm Outreach Materials.”

AP News: “Bronx apartment fire kills 19, including 9 children.”

International Fire Chiefs Association: “UL FSRI Survey: More Americans Close Doors for Fire Safety, But There is Still Work to Do.”

Fire Safety Research Institute: “Close Before You Doze.”

2015 International Fire Code (IFC): “Fire and Smoke Protection Features.” 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Calories Burned by Household Chores”

 

CLEAN UP, BURN CALORIES: Hate going to the gym? You can burn calories when you do chores around the house or in the yard. Non-exercise activity thermogenesis, or NEAT, includes energy you burn doing anything except sleeping, eating, or exercise. House or yard work can boost your metabolism and help manage your weight.

VACUUM CARPETS AND FLOORS: Pushing your vacuum cleaner around every room in the house requires some serious calories. Vacuuming for 30 minutes zaps 99 calories if you’re 120 pounds, 124 calories if you’re 150 pounds, and 166 calories if you’re 200 pounds. Do dance moves or lunges while you push to pump up the burn.

MOW THE LAWN: Using a push mower, not a riding mower, creates a decent workout. It can be a power mower, don’t worry! Mowing the lawn for 30 minutes uses about 135 calories for a 125-pound person and 200 calories for a 185-pound person. An old-school, non-powered mower requires 30 to 40 calories more per half hour.

WASH THE CAR: Skip the drive-thru car wash: Fill up a bucket with soapy water and give your ride’s exterior and windows a thorough cleaning to work up a sweat. Washing the car by hand for 30 minutes burns 135 calories if you weigh 125 pounds and 200 calories if you weigh 185 pounds.

MAKE AND CHANGE THE BEDS: If you have several bedrooms in your house, don’t let them stay messy. Changing the linens takes some energy. Stripping and remaking beds for 30 minutes torches 187 calories if you weigh 125 pounds and a whopping 300 calories if you weigh 200 pounds.

PLAY WITH YOUR CHILDREN: A fun family workout is good for your body and spirit. Even if you only do a little work, 30 minutes of play time burns 120 calories if you weigh 125 pounds and 178 calories if you weigh 200 pounds. Ramp up to serious horseplay, and you’ll zap 30 or more extra calories per outing.

RAKE AND BAG LEAVES: Is your lawn littered with fallen leaves or clippings? Grab your rake! A half-hour of raking the lawn uses up 120 calories if you weigh 125 pounds and 178 calories if you weigh 200 pounds. Bag the leaves, too, and you’ll double the calories you burn per session. Who needs a yard service?

CLEAN UP AFTER A MEAL: Everyone loves eating a home-cooked meal, but if you hit the sofa once it’s time to do the dishes, you’ll miss a great workout. 30 minutes of washing dishes by hand and cleaning up the kitchen with moderate intensity gets rid of 187 calories if you weigh 125 pounds and 300 calories if you weigh 200 pounds.

EMPTY THE GUTTERS: Yes, it’s easier to hire someone to climb up a ladder and clean the gunk out of your home’s rain gutters. But if you do this chore yourself, you could burn about 150 calories in 30 minutes if you weigh 125 pounds and 222 calories if you weigh 200 pounds. Install new storm windows, and you’ll double those numbers.

WALK YOUR DOG: Take your four-legged buddy for a stroll and you’ll both benefit. Walking for 30 minutes at just 4 miles per hour, or a 15-minute mile, chews up 135 calories if you’re 125 pounds and 200 calories if you’re 200 pounds. Rev up to 4.5 miles per hour, and you’ll burn 150 calories at 125 pounds and 222 calories at 200 pounds.

MOVE TO A NEW HOME AND UNPACK: Don’t put off unpacking your boxes after you move. Just 30 minutes’ work will burn 105 calories if you weigh 125 pounds and 155 calories if you’re 200 pounds. If you cancel the movers and carry the boxes yourself, you can torch 210 calories if you’re 125 pounds, and 311 calories if you weigh 200 pounds.

GET INTO THE GARDEN: Just 30 minutes of pulling weeds cuts 139 calories for a 125-pound person and 205 calories for a 200-pound person. Plant some new trees for even more exercise: It burns 135 calories if you’re 125 pounds and 200 calories if you’re 200 pounds. Gardening is also a great way to strengthen and build muscles.

PUMP UP THE PACE: How do you know if your chores are really giving you a workout? Burn more calories by doing any activity at a pace quick enough to get your heart pumping and make you breathe harder. Do your activity for at least 10 minutes straight as well. Play upbeat music to raise your pace and stamina while you clean up or do yard work.

STAND UP, ADD MOVEMENT: Even standing more instead of sitting all day will increase your NEAT levels. Walk short distances whenever you can to add steps to your daily count and burn a few calories. If you take the bus, get off a few stops early and walk the rest of the way. Little movements can add up to more NEAT overall.

REVIEWED BY: Christine Mikstas, RD, LD, WebMD on November 05, 2021

Best Practice & Research: Clinical Endocrinology and Metabolism: “Non-exercise activity thermogenesis (NEAT).”

Health Research Funding: “Calories Burned Vacuuming.”

Harvard Medical School: “Calories Burned in 30 Minutes for People of Three Different Weights.”

ProCon.org: “Calories Burned in 250 Activities (By Category).”

American Council on Exercise: “6 Things to Know About Non-exercise Activity Thermogenesis.”

American Cancer Society: “Household Chores That Burn Calories.”

National Center for Health Research: “Can Listening to Music Improve Your Workout?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“20 Things You Should Throw Away for Better Health”

 

Clean out expired products and clutter to make way for a healthier you.

TOSS THESE NOW: You may never toss out your mother’s vintage leather boots, but some everyday items should be given the boot for optimal health.

OLD PLASTIC CONTAINERS: Go through your collection of food-storage containers and toss anything made of clear, rigid plastic, and stamped with a 7 or “pc” (stands for polycarbonate). “These are the types of containers that may contain BPA,” says Sonya Lunder, MPH, a senior analyst at the Environmental Working Group, who also advises tossing warped or cracked containers. While manufacturers have taken BPA out of many of the newer polycarbonate containers, old ones still probably have it. And multiple trips through the dishwasher can up leeching of the chemical. Lunder also cautions against heating any type of plastic in the microwave because of chemical-leeching concerns. “Glass is safer in general,” she says.

AIR FRESHENERS: Though some companies have recently announced they're phasing out phthalates, which are used to help fragrance linger longer, many air fresheners (solids, sprays, and plug-ins) still contain this type of chemical, which in large doses may have harmful effects on reproduction or development. “These products are simply chemical perfumes that you put in the air,” says Lunder, who argues that it's much healthier to take care of the root cause of a smell than mask it with chemicals.

ANTIBACTERIAL SOAP: Antibacterial soap is no more effective at killing bacteria than the regular stuff—and they may not be safe, according to the FDA. Triclosan, the active ingredient in antibacterial cleansers, has been shown to alter hormone regulation in animals, and there's also concern that the chemical may contribute to antibiotic resistance.

YOUR STASH OF DIET SODA: If you haven't already, you may want to reconsider your diet soda habit—especially if you're trying to lose weight. A much-buzzed-about study published in the journal Nature found that non-caloric sweeteners such as saccharin (Sweet-n-Low), sucralose (Splenda), and aspartame (Equal) may mess with the gut bacteria that play a key role in healthy metabolism. Researchers found a link between these sweeteners, altered gut microbes, glucose intolerance and metabolic syndrome (both precursors to Type 2 diabetes) in mice and humans.

WORN OUT RUNNING SHOES: Most running shoes should be replaced every 300 to 400 miles, says Jason Karp, MD, exercise physiologist and author of Running for Women. For a runner who logs 30 miles a week, that's about every three months. When shoes wear down, they lose their cushioning and are less capable of absorbing the impact of your foot landing with each step, so more force is transmitted to muscles, bones, and tendons, putting you at risk for injuries, he explains. If you're not a runner, replace them about every six months, or as soon as you notice that the tread is looking worn out.

FRAYED TOOTHBRUSH: If you're brushing in the morning and the evening like you're supposed to, then your toothbrush bristles are probably becoming frayed and worn faster than you realize. “In my experience, bristles start to fray after about two months of use, so I recommend my patients replace their brushes every three months,” says American Dental Association spokesperson Ruchi Sahota, who is a practicing dentist in California. Worn-out brushes are less effective at cleaning teeth and fighting off decay.

CLUTTER: "In the end, we are what we think about, and what we think about is heavily influenced by what we keep around us," says motivational speaker and life coach Gail Blanke, author of Throw Out Fifty Things. She calls the things that neither serve a specific purpose nor exist to make you feel good "life plaque": "The more life plaque we pile around ourselves, the less we can focus on what we really care about," she explains. Not sure where to start? Toss things that annoy you every time you see them, like socks that have lost their match, or your overflowing kitchen junk drawer. No matter what you decide to throw out (or donate), your goal is to whittle the physical objects down to only items that help you feel energized and accomplish your goals.

CLOTHES YOU DON’T WEAR ANYMORE: Take a peek in your closet. How many items have you not worn within the last year? Many people who've lost weight keep the bigger sizes around in case they regain it, while others hold onto the size 2 jeans they wore in high school, thinking maybe if they diet they'll fit again. In either case, seeing these items every day can bring on anxiety, and that's not how anyone wants to feel when getting ready. Plus, donating clothes you no longer use allows them a second life, promoting sustainability.

LINGERING LEFTOVERS: When it comes to highly perishable food that contains animal ingredients, the rule of thumb is to eat, toss, or freeze after three days, says Michael P. Doyle, PhD, director of the Center for Food Safety at the University of Georgia. “Listeria is linked to scary things like meningitis, miscarriages, and even death," he says. "It can grow to millions at refrigerator temperatures in under a week."

OLD MASCARA: Liquid makeup, including mascara, can harbor a lot of germs, says Thomas Steinemann, an American Academy of Ophthalmology spokesperson who practices in Ohio. That's why he recommends throwing tubes away two to three months after opening. “Each time you use mascara, you are brushing it and any germs onto your lashes," he says. "You're also contaminating the brush with even more bacteria present on your skin or eyelashes, then plunging it into a moist room-temperature environment, which encourages bacterial growth." One of the primary functions of eyelashes is to keep debris and germs from entering your eye, so it's important to keep the makeup you put on them as germ-free as possible, he adds.

DIRTY CONTACT LENS CASE: “Using a dirty lens case is one of the primary risk factors for getting eye infections,” says Dr. Steinemann, who recommends replacing your lens case at least every three months, as well as cleaning, air-drying facedown, and using fresh solution daily. “Even if you care for your lens case fastidiously, a grimy biofilm builds up on the surface that's a magnet for dirt and germs,” he explains. “If you don't change it out for a new one, you're putting yourself at risk for a potentially serious eye infection like a corneal ulcer that can become infected and—even when healed—result in a scar that could affect your vision,” he adds. Don't mess with your eyes, people!

STALE SPICES: Spices that have been hanging out in your cabinets for years probably won't make you sick—but they won't add any flavor to your food, which is key when you're trying to cook healthy meals that don't go overboard on fat or calories. Fresh spices can mean the difference between bland meals that makes you consider giving up on your goals and ordering delivery, and amazingly flavorful food that's good for you and satisfying.

OLD SUNSCREEN: When it comes to sunscreen, the expiration date really does matter, says Beth Lange, PhD, chief scientist at the Personal Care Products Council. The chemicals that block the sun break down over time, so no matter how much you slather on, it's not going to protect your skin from aging or cancer risk.

OLD LIP GLOSS: Anything that's used around your mouth collects a lot of bacteria quickly, and the longer the bacteria sits in a moist tube, the more it grows. This increases your chance of infection if it gets into a cut or crack on the delicate skin of your lips. For this reason, experts recommend that you throw out lip gloss or other lip makeup no more than six months after you open it and begin using it, or by the expiration date, whichever is sooner.

MUSTY, CLOGGED AIR FILTERS: If you have an air purifier at home, you get a gold star. “HEPA filtered air cleaning devices—the most efficient kind—are important because according to the EPA, indoor air quality is 25 to 100 times worse than outdoors,” says Philip Tierno, PhD, a microbiologist with New York University. In fact, the average 1,500 square foot house can accumulate 40 pounds of dust (40,000 dust mites per ounce). “One in five Americans suffer from allergies or asthma, which can be exacerbated by dust, mold, and bacteria in the air so a good filter system goes a long way,” he adds. Just don't forget to replace the filter every so often or you could actually be growing mold and bacteria and blowing contaminants back into your air. How often depends on what kind you have, so check with your manufacturer and use common sense. One telltale sign it needs to be tossed is a musty smell.

STRETCHED OUT BRAS: When's the last time you went bra shopping? The elastic in bras can get stretched out over time (the washing machine speeds up this process) which means less support for your girls. “Replacing a bra whenever it no longer lends comfort and support will help reduce back pain in heavier women, and can slow the natural process of aging in breast tissue," says breast specialist Kristi Funk, MD. (That "natural process of aging" is sagging.)

PLASTIC CUTTING BOARDS: Slicing and dicing on plastic cutting boards scores the surface (those lines you begin seeing after the first few times you use one). Once bacteria get into these tiny grooves and begin to grow, they can be very difficult to get rid of, says Doyle. He recommends switching to wooden cutting boards because wood contains resins that are naturally antimicrobial. Translation: when you score a wooden cutting board and bacteria seeps in, it dies instead of thrives.

PHONES AND OTHER DEVICES: You don't need to toss your iPhone or Android out completely (phew!), but you should definitely unplug from time to time. Mounting research indicates that information overload—what happens when you use smart devices constantly—is linked to depression and anxiety. Recent studies suggest that this is particularly true for people who are overly attached to their smartphones and tablets, and for those who use multiple devices at once (which experts call media multitasking). Power down and stow your devices in a drawer at least a few times per week to give your brain a break‚ ideally on a set schedule (for example, weekdays after 9 p.m. or weekend mornings before noon).

YOUR CHAIR: Global studies show that the average person sits 7.7 hours a day, and some estimate people sit up to 15 hours a day, says Robert Emery, professor of occupational health at the University of Texas School of Public Health. Excessive sitting impacts the body's metabolic system, and can lead to obesity, high blood pressure, diabetes, cancer, and depression. But it's not as simple as putting in more time at the gym, which may not even reverse "sitting disease," adds Emery. The American Medical Association recommends switching to a standing desk for work as an excellent way to combat the health issues associated with too much sitting.

YOUR KITCHEN SPONGE: Studies show the kitchen sponge is the germiest thing in the average American household, says Tierno. While some experts recommend microwaving sponges daily to zap bacteria, Doyle recommends skipping them completely: “When you use a sponge to clean meat juices, which can contain harmful microbes like salmonella, and it stays moist at room temperature, they grow quickly and studies show even the dishwasher doesn't kill them.” He advises using a washcloth to clean dishes instead, grabbing a clean one every few days, and throwing the dirty ones in with your laundry. “Because it's thinner, a washcloth dries quicker than a sponge between washes, which helps significantly slow bacterial growth,” he explains.

BY: Nicole Cherie Jones, Health Magazine, Updated January 15, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.