(StatePoint) School is out, the days are long and the temperature is rising. For a safer, healthier summer, follow these American Medical Association recommendations:
1. Wear sunscreen. Look for a broad-spectrum sunscreen of at least SPF 30. Also, no sunscreen is waterproof. If you’re splashing in a pool or sweating in the summer sun, you’ll need to reapply every couple of hours or immediately after swimming.
2. Get up to date. With measles cases increasing, make sure your family members are up-to-date on their vaccines before travel and camp season. Double check everyone’s vaccine status. If you have questions, speak with your physician.
3. Be water safe. Make sure everyone in your family achieves water competency skills. Teach children to ask permission before going near water, have inexperienced swimmers or boaters of all ages wear U.S. Coast Guard-approved life jackets, and always swim in lifeguarded areas at the beach.
4. Watch your diet. Reduce intake of processed foods, paying particular attention to added sodium and sugar. Add fresh fruits and vegetables, whole grains, nuts and seeds to your diet. This doesn’t mean you have to give up summer barbecuing. Simply replace red meat and processed meats with lean meats, like poultry, and plant-based proteins. Also, reduce your consumption of sugar-sweetened beverages and drink more water instead.
5. Be physically active. Take advantage of warmer weather to get outdoors and get active. For optimal physical and mental health, adults should get at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity each week. While exercise is important, avoid working out outside in the early afternoon (noon to 3 p.m.) when it’s hottest. Drink water before, during and after physical activity, and wear light-colored, lightweight, moisture-wicking clothing.
Watch for signs of heat exhaustion, including cool, moist, pale skin, and heavy sweating, headache, nausea and dizziness. Be advised that extreme heat can be especially dangerous for certain people, including those taking certain medications, those with chronic diseases, older adults and children. Additional precautions may be necessary to keep these groups safe in hot weather. CDC’s Heat Risk Dashboard informs on how best to protect yourself when temperatures can impact your health.
6. Use caution. If you’ll be consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans—up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.
7. Know your blood pressure numbers. Extreme temperatures can impact blood pressure, so it’s especially important right now to visit ManageYourBP.org to better understand your numbers and take necessary steps to get high blood pressure, also known as hypertension, under control. Doing so will reduce your risk of heart attack and stroke.
8. Check first. Before heading outdoors, check your community’s outdoor air quality using the Air Quality Index. Smoke from wildfires and degraded air quality that gets worse with warmer temperatures can irritate your eyes, nose, throat and lungs. Children, pregnant people and those with certain chronic conditions must be especially careful.
“Behind every summertime joy—warmth, barbecues, watersports—is a not-so-secret health or safety hazard like sunburn, heat exhaustion, drowning, unhealthy foods and drinks” says Bruce A. Scott, M.D, president of the American Medical Association. “Simple steps can ensure your family safely enjoys the summer season.”
