BY FARIHA ESHRAT, MBBS
A short guide to the most common summer health concerns to help you stay safe as you enjoy the season. As you prepare for the fun summer days with your family and friends, it is important to be mindful of the most common summer health concerns and how to stay a step ahead of them. Limit direct sun exposure. It is recommended that you limit direct sun exposure between 10:00 AM to 4:00 PM during these long summer days.
The American Academy of Dermatology recommends an SPF of 30+ to protect you from the harmful effects of both UVA and UVB rays. Also be sure to look for water resistant sunscreens as sweat and swimming can decrease their effectiveness. Most adults need to reapply at least 1 ounce every two hours. Wearing a wide brimmed hat and sunglasses while you’re out during these hours will also protect your face, neck and eyes. Be sure to put on loose, light and breathable clothing, like cotton and other natural fabrics to allow your body to stay cooler. In case of sunburn, soak your skin in cool water or put a cool, wet cloth on it. For pain control, you may use Tylenol or Panadol and for itch control, Benadryl and antihistamine creams will help. Be sure to apply some aloe cream or gel to reduce redness and irritation of your skin and get relief. These medications are all over-the-counter at your local pharmacy.
Beware of insects
Mosquitoes and sandflies can both be troublesome insects. Be sure to keep insect repellent creams and sprays on hand. For already inflamed bites on your skin, antihistamine creams are often helpful in providing relief. Wasps and bees can also be troublesome. To treat a wasp sting, use vinegar. For bee stings, apply some baking soda. Next, reduce the inflammation with some soothing calamine lotion and an ice. Although this may help you feel much better, for persistent and severe symptoms, you may need medical assistance.
Avoid food poisoning
As the temperatures rise, it is easier for food to spoil. Keep food covered and remember to place them in the fridge as soon as you are done eating. Defrosting frozen foods thoroughly in the fridge before cooking and also marinating your meats in the fridge can decrease your risk of getting food poisoning. Also, be sure to wash hands between handling raw poultry and anything else. As we also start to take out our grills, cleaning thoroughly before and after use and using a food thermometer to check the grilled meat temperatures during your next BBQ will go a long way in helping you avoid unwanted infections.
Hydrate
Staying hydrated is vital during this season. As the heat rises, excessive sweating can reduce your body’s water and electrolytes, making you feel less energetic. Hydrate yourself with the amazing local summer fresh produce, fresh juices, slushies, and flavoured water with lemons, kiwi or fruits of your choice. Drinking 1.5-2 litres of water a day (6-8 glasses) is an average estimate, but for most people, your feelings of thirst and your urine are the most reliable indicators of how much water you need to drink.
Exercise moderately
Getting in your weekly 150 minutes of moderate to high intensity workout is important regardless of the weather. However, exercise in moderation, make sure to hydrate sufficiently and be conscious of overexertion. Plan more indoor activities during the hottest hours of the day and do the most strenuous activities during the coolest hours. Water workouts such as swimming are another great way to get in your exercise during this season. Be careful of heat stroke which can happen at high temperatures, high humidity and vigorous exertion.
Relax
The summer season is a great opportunity to relax. Rejuvenate your mind on a personal vacation or even local trip to unwind, disconnect from the stresses of work life and spend some quality time with your loved ones. Stress is a growing health concern and every opportunity to regain your emotional strength counts. References: CDC, NIH, WedMD, Cleveland Clinic Summer Health Circular/Bulletin
