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4 Nighttime Habits That Will Set You Up For a Better Tomorrow

Most people would benefit from getting more sleep or at least better sleep. Having a productive day starts with the sleep you get the night before. These 4 simple steps will help you get better sleep and promote healthy living by allowing your body and mind to relax before bed.

nighttime habits

At NOAH, we’ll work with you and your family to choose the best path for overall health and wellness. Learn more about our services and see how a NOAH provider can help you get better sleep and support your health and wellness goals.

Food Safety Tips by Nicole Vaudrin, RDN

Whether you have a healthy, balanced diet or not, food can make you sick! Foodborne illness is estimated to affect 48 million or 1 in 6 Americans each year. Below are tips to help you and your family prepare and store foods safely.

  • Wash your hands. Wash your hands for 20 seconds with soap and water before preparing food or eating and after every time you touch your face.
  • Wash your produce. Gently wash produce in running water before peeling or cutting, so dirt and germs aren’t transferred from the knife into the fruit or vegetable. This includes winter squash and melons, which are often left unwashed before slicing.
  • Organize your refrigerator. Keep raw meat separate from other foods, preferably on the bottom shelf to avoid cross-contamination, particularly with already prepared foods or those eaten raw.
  • Defrost foods properly. See the USDA Safe Defrosting Methods tip sheet.
  • Cook foods thoroughly. Cook foods to the recommended internal temperature, including leftovers. An inexpensive meat thermometer is an important kitchen tool.
  • Store foods properly. Refrigerate cooked and perishable foods within 2 hours.

For more information, visit https://www.foodsafety.gov/

Mother’s Day Celebration Tips During A Global Pandemic by Katelyn Millinor, LPC

“All women are mothers because all women bring life to the world in some way.”

Holley Gerth

Mother’s Day is a time to celebrate the mothers of the family as well as those with whom we share a maternal bond. These people can include our mothers, aunts, grandmothers, sisters, role-models, teachers, care-givers, or others. We can also honor those that face the challenge of not being able to have their own children.


Most of the world has a special day or celebration for mothers. In Japan, carnations are a popular gift and considered a symbol of a mother due to their sweetness, purity, and endurance. In Ethiopia, mothers are celebrated with a three day festival which also marks the end of the rainy season. In Peru, celebrants also make special effort to remember mother’s who are no longer with them by gathering at cemeteries.


So, how do we celebrate our maternal figures while experiencing a global pandemic? There are still excellent ways to honor and celebrate even if you are social distancing, in quarantine, or unable to travel to see your mothers.

  • Play a virtual card game.
  • Interview her about her childhood.
  • Make a hand made card.
  • Write a thoughtful letter.
  • Put together a photo album.
  • Sing a song together.
  • Pick wild flowers.
  • Bake a cake or cupcakes together.
  • Use Skype or FaceTime to have a meal together.

NOAH wishes all our maternal figures a happy and healthy Mother’s Day!

Tips to Treat Nosebleeds in Children by Dr. Debbie Bauer, Pediatrician

“Nosebleeds are very common in children, especially during these winter months,” says Debbie Bauer, Pediatrician. The dry air from outside combined with the dry air from heaters inside can make the skin inside the nose more fragile and sensitive. This is one of the most common reasons children get nosebleeds. Some children also get nosebleeds from picking their nose, from sniffling too much from allergies/colds, or of course from being hit in the nose.

Learn what to do if your child has a nosebleed and when to get help from a doctor below. Also, check out our tips on how to prevent nosebleeds from coming back!

What should you do if your child has a nosebleed?

– First, don’t panic! Nosebleeds are rarely serious. Your child will have an easier time following your instructions if you remain calm.

– Have your child sit down and put their head slightly forward, NEVER have them tilt their head backwards.

– Put firm pressure on either side of their nose with your fingers and hold it there for 10 minutes.

– After 10 minutes, check to see if the bleeding stopped. If it hasn’t, hold firm pressure again for 10 more minutes.

– When bleeding has stopped, gently clean blood off their face with water but do not put anything in their nose or have them forcefully blow their nose.

When should you get help from a doctor?

– If your child has a nosebleed for more than 20 minutes without stopping.

– If your child looks very pale, weak or sweaty.

– If you see blood in your child’s urine or stool.

– If your child has strange, unexplained bruises.

– If frequent nosebleeds are concerning you.

How can you prevent nosebleeds?

– You can use a saline nasal spray to keep their nose from getting dry.

– You can use a humidifier in their room.

– You can apply a small amount of Vaseline inside their nose carefully with a Q-tip.

– If your child picks their nose, keep their fingernails trimmed short.

At NOAH, we’re here for you. If you have any questions for your child’s pediatrician, give us a call at 480-882-4545. You can also send a message to your pediatrician via your child’s MyChart account.