HEALTHY TIPS
Be Summer Savvy
Summer is finally here and we all look forward to fun in the sun, but summer also comes with it’s own health risks. Make sure you are “summer savvy,” and feel good about enjoying those long hot days!
Keep Your Cool
Summer heat can take you by surprise, especially after a long, cool spring. Be prepared by:
* Drinking lots of fluids and limiting coffee and tea, as these tend to cause dehydration. Soft drinks and “juice” drinks provide few cooling benefits. Water remains the ideal choice.
* If you are active, whether playing sports or mowing the lawn, be sure to drink extra water to compensate for the fluids lost to exertion. Wear a hat if possible, and try to alternate time in the sun with time in the shade. On days of extreme heat and humidity, it’s best to limit exertion.
* In general, avoid exertion during the hottest hours of the day.
* Running cool water over your wrists and applying a cool cloth to your neck and temples can help you cool down if you feel overheated.
* Obtain an air conditioner for your bedroom; if you are home all the time, you might also want to look into a unit for the room where you spend the most time. Portable units that can easily be moved from room to room are also a good choice.
* Keep your house as cool at night as possible by drawing shades during the hottestpart of the day, then opening them at night to let cool air flow through the house. Some folks close their windows during the day, sealing in the cooler morning air, then open the windows during the evening.
* During the cooler evening hours, open the windows that allow the most air flow through the house.
* Know the signs of heat stroke and heat exhaustion: With heat exhaustion, a person has cool, moist skin, heavy sweating, rapid pulse, may feel faint or dizzy, have nausea or muscle cramps, and fatigue. In this case, move the person to a cool, shady place. Have them lie down and elevate their feet. Sponge their skin with water and give them water to drink. Fan them and monitor their recovery. If they do not improve, call 911.
With heat stroke, which is more serious, call 911 right away. Heat stroke presents as hot, red, dry skin, rapid pulse, shallow breathing, throbbing headache, nausea, muscle cramps and fainting. While waiting for help, move the person to a cool shady place, sponge them with water and fan them, place ice packs at their neck, groin, and armpits–this can help cool the body’s core temperature. 911 can have a nurse or physician on the line to provide additional first aid tips until help arrives.
It is especially important to keep an eye on children and the elderly in the heat. Children often don’t know enough to rest when the temperatures climb, and may not drink as many fluids as they should without reminders The elderly also dehydrate more quickly and can forget to keep up their fluid intake. It’s wise to make sure that the elderly have adequate means to cool their homes during the heat of the day.
Remember, heat stroke and heat exhaustion can occur even if you are spending the day at the beach or pool. If your body cannot cool itself sufficiently, you may be at risk. On days of extreme heat, it may be best to stay inside during the hottest part of the day. Also, pay attention to humidity and warnings of poor air quality, especially in urban areas. High humidity and poor air quality can take a toll on anyone’s health, causing breathing issues and other symptoms. If the day is also hot, the risk is even greater. Once again, the elderly, children and those with compromised health are most at risk. Try to stay cool indoors until the humidity wanes and air quality improves.
See our “You Should Know” web section for tips on protecting your skin in the summer sun, and “Updates” for important tick safety information.
For more information about Partners for Women’s Health, call (603) 778-0557.
Obstetrical Tips
Summer Pregnancy? Beat the Heat
Summer heat can be especially hard on expectant moms. For your own comfort, and for the health of your baby, it is important to stay cool. Following are some tips to help you “chill out” and stay healthy this summer.
* Drink lots of fluids and be sure to limit coffee and tea, as these tend to cause dehydration. Soft drinks and “juice” drinks provide few cooling benefits. Water remains the ideal choice.
* If you perspire heavily because of the heat, consider not only drinking water but also adding in orange juice, milk and sports drinks which will help replace those electrolytes that you are sweating away.
* A cool, damp wash cloth on the back of your neck, forehead or top of your head is another good way to keep your body temperature down. Running cool water over your wrists will also help.
* Have a water-filled squirt bottle on hand so you can mist yourself when you start to feel hot.
* When you are outside, stay in the shade. Try to limit your outside time to the cooler parts of the day, such as early morning, late afternoon, and evening.
* An excellent way to cool off is to swim; swimming can also take some of the weight off of your sciatic nerve. Ocean swimming is fine, just watch out for big waves that might knock you down. (ALWAYS check with your doctor before embarking on any fitness program.)
* Be sure to change right after swimming. Lingering in a wet suit can cause vaginal infections.
* Stay out of lakes in the summer, especially if the lake is low. This can help you avoid the risk of “duck itch.”
* Exercise is good when you are pregnant, especially swimming and walking, but avoid exertion during the hottest hours of the day.
* Wear breathable fabrics so you will not sweat. This will keep you cooler and will also help prevent the heat rash that often develops under the breasts and abdomen of many pregnant women.
* Obtain an air conditioner for your bedroom; if you are home all the time, you might also want to look into a unit for the room where you spend the most time. Portable units that can easily be moved from room to room might also be a good choice.
* Keep your house as cool at night as possible by drawing shades during the hottestpart of the day, then opening them at night to let cool air flow through the house. Some folks close their windows during the day, sealing in the cooler morning air, then open the windows during the evening.
* During the cooler evening hours, be sure to open the windows that allow the most air flow.
* Stay off your feet as much as possible during the hottest weather to avoid swelling.
* Learn how to breathe properly. Breathing lets off heat, so make sure you have a good breathing pattern and are not breathing too rapidly or too slowly. If you are having trouble breathing, talk to your doctor. If this is due to allergies or asthma, stay indoors in an air-conditioned space.
For more information on Partners for Women’s Health, call (603) 778-0557.