Cool shades and a stylish hat aren’t just summertime accessories—they can also keep you healthy in the hot summer months. It’s always important to protect your skin from the sun, and equally important to properly protect your body during hot weather.
- Stay shady—While you might be tempted to bask in the sunshine, limit your time exposed directly to rays. Seek shaded or air conditioned areas such as libraries or malls and, whenever possible, schedule outdoor events for the cooler, early parts of the morning. The sun’s rays are at their strongest at midday, making that an ideal time to not be outside. No matter what time of day it is, wear sunscreen with an SPF of 15 or higher.
Sunscreen should be applied 30 minutes prior to exposure and needs to be re-applied every two hours or immediately after swimming, toweling off or sweating a great deal – many people put it on once and forget that it needs to be reapplied!
- Stay hydrated—treat yourself to water and juice, but stay away from alcohol and caffeine, which actually dehydrates your body.
- Stay light—if you’ve ever felt the heat rising from blacktop, you know that dark colors retain heat. Keep your summer clothes light-colored to reflect heat and lightweight to avoid getting overheated. Wear a brimmed hat or sunglasses to protect your face and eyes. In addition to preventing squint-induced wrinkles, protecting your eyes from the sun’s ultraviolet rays helps prevent cataracts from forming.
- Stay sweaty—when your activities do put you out in the sun, be aware of the signs of heat stroke: altered mental state/confusion, nausea and lack of sweat. If you are experiencing these symptoms or see someone else experiencing them, seek medical attention immediately. Remember, if it’s hot and you’re not sweating, something might be wrong.
Summer fun can still be safe and include sunshine, as long as you keep the above tips in mind. What are your favorite ways to stay safe and beat the heat? Let us know in the comments.
Summertime means cookout time, but just because it comes from the grill doesn’t mean it has to be unhealthy! We have ideas for keeping your summer diet healthy for your heart and your waistline—all it takes is thinking a little differently about the standard grilled menu.
Forgo the traditional beef griller for fish! Oily fish, like tuna and salmon, are full of omega-3 fatty acids and other nutrients. You could form patties or treat a fillet with lemon juice, and add your favorite herbs and spices for even more flavor. Keep in mind fish cooks fast, so you want to be attentive while you are grilling it.
Slim down your burger
If you can’t go without your red meat, use lean or extra lean beef and drain or pat off the excess fat after you’ve grilled it. Did you know that the recommended serving size for a hamburger patty is three ounces? A three ounce burger is the roughly the size of the palm of your hand. Keep your patties on the slim side, or add in finely chopped vegetables like peppers or onions to make a thick burger that’s heavy on nutrients.
Take the mixed veggie-burger one step further by grilling vegetables instead of meat. Kabobs are an easy way to grill up a variety of veggies, and they’re easy to handle, too. Fill a skewer with veggies like mushrooms, peppers, cherry tomatoes, zucchini or yellow squash—anything with some “flesh” to it should work well. Lightly spray the skewered veggies with olive oil and place them on the grill. For the most flavor you’ll want to keep flipping occasionally, until they are slightly blackened. You can also grill corn on the cob right in its husk; place on the grill for about 30 minutes, rotating occasionally. Let it cool for about five minutes after removing it from the grill, and before you peel the husk off. Continue Reading »
For many, spring and summer means spending time outdoors among flourishing greenery and cleaning out their homes after a long winter cooped up inside. For others, spring means pollen, mold spores and dust mites—some of the most common allergy triggers.
When allergens enter the nose, the immune system interprets them as a foreign substance and begins releasing antibodies to fight them off. When the antibodies attack the allergens, a chemical called histamine is released into the blood and causes classic allergy symptoms like runny nose, sneezing, coughing and itchy or watery eyes. Thankfully, there are several ways to treat seasonal allergies, with both medication and lifestyle options.
Over the counter medications
For mild seasonal allergies, nasal sprays and oral over the counter (OTC) antihistamines can be helpful. Antihistamines are exactly what they sound like: they reduce allergy symptoms by lowering the amount of histamine made when an allergen enters your body. Some antihistamines can cause drowsiness, so read the label carefully! Continue Reading »
When the topic of athletic injuries comes up, baseball isn’t often high on the list of concerns due to its lack of physical contact between players. There are, however, risks of sprains, strains tears and soreness for baseball players of any age or level. Below are several tips on how to avoid the most common mishaps while playing America’s pastime.
Preserve your arms and shoulders
The most obvious risk of injury in baseball is the overuse of arms and shoulders. This can result in shoulder fatigue and tendonitis (inflammation of a tendon), especially for pitchers and particularly when pitching curveballs and sliders, which put more stress on the elbow. Fatigue and inflammation can be avoided by keeping track of how many and what kinds of pitches are being thrown, whether it’s during practice, warm-ups or during the game.
It’s also important to be mindful of how many games are being played per season. It’s not uncommon for players today to participate in leagues, regular season games or travel teams all year round; resting for part of the year, however, can mean more years of overall play. Continue Reading »
With another school year in full swing, I thought it would be a good time to write about food-safe school lunches. Many parents or kids make school lunches to take to school. Each day their lunches are packed with nutritious foods (I hope!) that are safely wrapped or packaged. Even so, the contents can leak or spill. You may be packing a nutritional lunch, but is it safe? Here are a few tips to keep your little one’s lunchbox clean and healthy.
- Before handling any food that will be consumed, wash your hands.
- Wash any surfaces and utensils you will be using to cut or prepare the food, including counters, cutting boards, plates, knives, etc.
- Rinse fresh produce such as fruits and vegetables, even ones that have tough rinds or skins that won’t be consumed. Dry before packing.
- While it is preferable to wash soft fruits such as strawberries or blueberries just prior to consumption to avoid wilting, chances are your child will not have a chance to do so at school. To preserve as much of the fruit’s integrity and still provide safe foods for them to eat, wash these and then blot them dry immediately. Put in them in a dry, airtight container.
- If your child’s lunch bag can be washed, do so on a weekly basis, or more frequently if you notice any stains or spills. If the bag cannot be washed, wipe it with a moist, clean disposable wipe or a disinfectant wipe. Then let it dry.
Continue Reading »