By Michelle Bedard, Family Nurse Practitioner
Summer is well underway with warm—and HOT—sunny days.
Sunshine and the outdoors are great for your health, but whether you’re gardening, hitting the beach, hiking through nature trails, or simply relaxing in your backyard, the summer carries some risks that call for proactive summer health precautions.
Michelle Bedard, FNP, North Adams Family Medical
What’s good about the sun?
- Sun promotes the generation of Vitamin D, which is good for bone health.
- Sun can bring a feeling of well-being and relaxation and can help reduce depression.
- Sun can help boost the immune system and help wounds heal.
- Sun can boost our energy for healthy outdoor activity.
However, sunlight has its dark side. The rays have become more dangerous due to environmental changes that increase our exposure to UV light, which brings health risks. Globally, summer temperatures are higher, which poses a risk to certain people with underlying health conditions such as heat exhaustion and dehydration, particularly the elderly.
Signs of Heat Exhaustion
- Heavy sweating
- Weakness
- Cold, pale, and clammy skin
- Fast, weak pulse
- Nausea or vomiting
- Fainting
Signs of Heat Stroke:
- High body temperature (103°F or higher)
- Hot, red, dry, or damp skin
- Rapid, strong pulse
- Confusion
- Unconsciousness
To prevent heat-related illnesses, limit exposure to the sun, especially during peak sunshine hours (10 a.m. to 4 p.m.). Choose lightweight, light-colored, loose-fitting clothing, and if you are active, and take frequent breaks in the shade or indoors. Most importantly, stay hydrated with good old water and water-rich fruits and vegetables.
Slather Up
- Sunscreen is our best defense against sunburn, premature aging and skin cancer. Choose broad-spectrum protection of SPF 30 or higher, which shields against 97% of UVA and UVB rays.
- Choose water-resistant sunscreen, especially if you are swimming or sweating.
- Apply sunscreen about 15 minutes before going outside and reapply every two hours or more often if you’re swimming or sweating. Don’t forget the tops of your feet, hands, ears, the back of your neck, and your bald head!
- Wear a hat and sunglasses!
Water Yourself!
Dehydration can lead to serious health issues, including heat stroke. Aim for at least 8-10 glasses a day, or more if you’re active or outdoors much of the time. Choose water-rich foods like watermelon, cucumbers, oranges, and other juicy fruit. If you are socializing or enjoying an after-work libation, avoid too much alcohol, which can contribute to dehydration. Caffeine can also contribute to dehydration.
Make a habit of carrying a water bottle and sip up even if you don’t feel thirsty—dehydration can come on quickly.
Talking Ticks
These tiny parasites thrive in grassy, wooded areas and like to attach themselves to your skin. If they remain attached too long, they can sometimes cause Lyme disease. However, fear of ticks shouldn’t keep you from walking and hiking in the great outdoors — simply take preventive steps to stay safe from ticks, such as:
- Wear protective clothing: Long sleeves, pants and closed-toe shoes are helpful, and tuck pants into socks for extra protection.
- Use tick repellents: Apply repellents containing 20-30% DEET, or other tick-specific repellants, on exposed skin and clothing. DEET is considered safe as a repellant, but if you have questions learn more here. https://www.epa.gov/insect-repellents/deet
- After spending time outdoors, do a thorough tick check on yourself, your partner, your children, and your pets. Check under the arms, behind the ears, inside the belly button, behind the knees, and in the hair. Showering within two hours of being outdoors can help wash off unattached ticks.
Find a tick? Don’t panic! Remove it as soon as possible with fine-tipped tweezers. Grasp the tick close to the skin and pull upward with steady, even pressure. Clean the bite area and your hands with rubbing alcohol or soap and water, and chances are you will be just fine! Not sure? Visit our CHP Mobile Health team for a quick tick-check.
By making summer health precautions part of your routine, you can enjoy all outdoor activities during summer. So, gear up, keep hydrated, be generous with sunscreen, and go soak up the sun and all its benefits.
Michelle Bedard, FNP, practices at CHP North Adams Medical.