Use these suggestions to stay healthy this summer and help prevent chronic diseases.
1. Sit less and move more
Get 150 minutes or more of aerobic exercise each week. Your health will immediately benefit from physical activity, among them being more restful sleep and less anxiety. But in extremely hot weather, getting outside and going for a walk can be best in the early morning and late afternoon.
Examples of some outdoor leisure pursuits people might select to increase their level of physical activity in the summer are as follows:
exploring a natural reserve or park, going for a long walk or hike, visiting a zoo or other outdoor leisure area, biking along the coast or through the forest, running, or swimming.
Most people are aware of the benefits of physical activity for improving mental health, preventing or combating obesity, improving fitness, and enhancing sleep. Additionally, being physically active is thought to improve cognition in youngsters and older individuals and lower the risk of a number of malignancies, heart issues, and the skin ailment psoriasis.
However, before going outside, people need to be sure they are protecting their health from several common summertime dangers.
2. Put on insect and sunblock repellent
For sun protection, wear clothes that cover you, wide-brimmed hats, and sunscreen with a minimum SPF of 15. To avoid getting bitten by mosquitoes and ticks, apply insect repellent, and wear long sleeves and long pants.
Before applying insect repellent, use sunscreen. Check for ticks on your body, clothing, and pets after entering the house. Sunscreen use
People require a small amount of sun exposure each day to keep healthy since sunlight is a great source of vitamin D. However, exposure to too much UV light from the sun can be dangerous, increasing the risk of skin cancer and skin damage.
The two different types of sunlight in the atmosphere are UVA and UVB. People’s skin is deeply penetrated by UVA radiation, which harms the blood vessels and connective tissues.
After two hours, after swimming, after perspiring, or after toweling off, reapply sunscreen. The skin of people may become less elastic, develop wrinkles, and age prematurely as a result of excessive UVA exposure.
UVB rays, in contrast, do not penetrate a deep layer of skin. They nevertheless result in the instant skin damage and redness that people associate with sunburn.
According to the most recent data available, the American Cancer Society estimated that there were 3 million new cases of nonmelanoma skin cancer in the country in 2012.
Importantly, 96,480 people are expected to receive a melanoma diagnosis in 2019, which is a more deadly form of skin cancer, according to specialists’ estimates.
Overexposure to UVA radiation has been linked to numerous cases of skin cancer, however, the exact causes of this are currently under investigation by scientists. According to one notion, oxidative stress may be caused by UVA photons. The body is in this state because there is an imbalance between the antioxidants that shield the body from disease and the free radical molecules that cause disease.
People can opt to use a broad-spectrum sunscreen that blocks UVA and UVB radiation to shield their skin from UVA rays. The product that a person chooses ought to have an SPF of at least 50.
SPF provides a time estimate for when the skin will burn under the sun. If sunscreen is properly applied, it has an SPF of 50, which implies that burning would occur in 50 minutes and that only 2% of UVA and UVB rays can pass through.
Higher SPF sunscreen should be used by those with a higher risk of developing skin cancer. Everyone, regardless of skin tone, needs to remember to reapply sunscreen after swimming or perspiring.
The risk of sunburn can also be decreased by wearing protective clothing and remaining in the shade. Sunscreen is sold in pharmacies and drugstores, and a large selection is offered online.
3. In sweltering heat, remain cool
Everyone can be at risk from extreme heat, but those with ongoing medical issues may be more at risk.
- Remain cool
- Remain hydrated
- Remain Informed
It is imperative to stay hydrated in hot weather to replace the fluids lost through perspiration. Alcoholic and caffeinated beverages are ineffective at preventing dehydration. In fact, they may even cause the body to produce more fluid, which makes it more difficult to maintain sufficient hydration.
Dehydration symptoms include:
- mouth pain
- hardly any urinating
- constipation cramping muscles
Dehydration must be avoided as it can result in a number of risky side effects, including renal damage, kidney failure, and shock.
In hot temperatures, a person may experience the following symptoms of heat exhaustion:
- goosebumps when it is hot.
- heavy sweating
- muscle cramps
- a weak, fast heartbeat
Anyone suffering from heat exhaustion needs to rest, find shade and a cool spot to hide, and drink lots of water or sports drinks. Heat exhaustion can develop into heatstroke, which can be fatal if untreated. When a person’s body temperature exceeds 104°F and they are unable to cool themselves down, they get heatstroke. It is a medical emergency that might be fatal.
The danger of heat exhaustion and heatstroke can be decreased by the following:
- wearing breathable clothing.
- use air conditioning to stay out of the sun.
- staying hydrated and avoiding large meals.
If a person’s body does not contain enough of the substances known as electrolytes, seizures may occur. Between cells, electrolytes transmit electrical signals. These signals do not function properly when electrolyte levels are too low. The uncontrollable muscular contractions that accompany seizures can be caused by an electrolyte imbalance.
A person may experience cerebral edoema after drinking after becoming dehydrated.
After it passes through the digestive system, the body transfers water to the cells. However, if this response is too strong, cells may enlarge and burst. This can be quite harmful if it happens in the brain. It makes sense to always have a water bottle on hand when exercising. Drug stores and pharmacies sell rehydration liquids. Online shopping is also possible for a huge selection. Before using rehydration fluids, users can review any instructions and consult a doctor to suggest a safe and effective rehydration fluid for their needs.
4. Eat wholesome foods
Any summer dinner becomes healthier thanks to delectable fruits and vegetables. A healthy diet strengthens bones, maintains muscles, and improves immunity.
5. Select Your Beverages Wisely
To save calories and stay safe, substitute water for sugary or alcoholic beverages (fluoridated tap water, unsweetened bottled water, or sparkling water).
Fruit slices can be added to water to make a hydrating, low-calorie beverage.
6. Use No Tobacco
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In conclusion, proper planning and awareness are all that is needed to be healthy during the hot summer months while still having a great time.
The only things people need to keep in mind are to stay safe in the sun, drink plenty of water, and avoid getting bit whenever possible.
The question you need an answer to:
Question- I have the seasonal affective disorder, so while I have fantastic moods in the summer, I dread the winter and all the emotional issues it brings. How can I mentally get ready for winter and ease the transition from summer?
Answer- There are a number of strategies your doctor can use to assist you psychologically and emotionally get ready for the seasonal transitions if you have seasonal affective disorder, which can be challenging to manage.
These include things like counseling, antidepressants, and light treatment. Try adding more sunlight and brightness to your surroundings, spending more time outside, and exercising frequently.
Sadness is a common emotion, but if you ever feel overpowered or are depressed for days on end, know that support is available, and you should make an appointment with your doctor.
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