SOS (Save Our Skin)-- Summer Edition Part 2

Our last post covered (pun intended) how to protect ourselves from the sun. This week, we'll discuss some summer pests. Mosquitos & ticks have always been thought of as nuisances. However, did you know that both can also transmit diseases?

Mosquitos
Quick tips:  Wear long sleeves & pants. Use repellant. Eliminate standing water around your home. Electric devices have not been proven effective.
- NC Cooperative Extension's Mosquito Control Around the Home & in Communities
- Environmental Protection Agency's Mosquito Control
- Prevention's Natural Mosquito Repellants That Work
- Mayo Clinic's Mosquito Bites

Ticks
Quick tips:  Wear long sleeves & pants (tucked into socks). Check for ticks twice a day if you've been in the woods, long grass, etc. Repellants may also help. If you find a tick, use something to protect your fingers & then pull it straight off. Many home remedies are ineffective or dangerous.
- NC Cooperative Extension's Ticks & Tick-Borne Diseases
- NC Public Health's Tick-Borne Illnesses
- NC Sportsman's Keep a Tick From Ruining Your Summer
- UNC's Fight the (Tick) Bite (overview of local research done on a local product)

You may also find these helpful:
- WebMD's Identifying Bugs & Their Bites
- NC Mosquito & Vector Control Association offers related printable brochures (right column).
- Your local Cooperative Extension office or Granville-Vance Public Health's Environmental Health office can answer general questions.

SOS (Save Our Skin)-- Summer Edition Part 1

When discussing seasonal skin problems, people often think of winter. However, summer has its own share of discomfort... & prevention.

Sun:  Getting some sunlight is important. It is a great source of Vitamin D, can help with some forms of depression, & can help improve sleep. However, sun exposure is definitely an example of when too much of a good thing can hurt (literally).

Here are some tips to avoid sun burn & related longer-term health issues:
- Cover your skin with clothes, wide brimmed hats, & sunglasses. Dark colors, tightly woven fabrics, & dry fabrics tend to offer slightly more protection.
- Use a broad spectrum sunscreen (provides both UVA & UVB protection) with at least an SPF 30 before going outside. Shake the container well & apply generously. The average adult needs about a shot glass worth! Reapply at least every 2 hours.
- Limit exposure during times with the strongest UV rays-- often between 10am - 4pm.
- Stay in the shade. Sunscreen doesn't provide 100% coverage. Plus, many people don't apply it quite right.

Children under 6mo should avoid direct sunlight whenever possible. Use clothing, a sunhat, & sunglasses to help protect them. Sunscreen is only recommended if shade & other protection is unavailable.

If you get sunburn, stay hydrated & consider taking an over-the-counter anti-inflammatory medicine. Cool (not cold) compresses or baths & aloe or over-the-counter burn creams may also help ease pain. See a healthcare provider if you have symptoms like severe pain, a fever, blisters, or advanced signs of dehydration.

For more info on sun safety, check out:
- KidsHealth's Sun Safety
- American Cancer Society's Be Safe in the Sun (Slip, Slop, Slap, Wrap catchphrase)
- WBTW's Sunscreen Alone Isn't Enough to Protect Against Cancer
- WebMD's Sunburn: Causes, Symptoms, & Treatment

Summer's Bounty

Certain foods-- corn, watermelon, berries-- make me feel the summertime vibe... (My mouth is watering just thinking about them!) Seasonal fresh fruits & veggies tend to have preferred textures & tastes; be more budget friendly; & contain lots of healthy nutrients.

The NC Dept of Agriculture offers What's in Season, a great 12 month chart. Did you know that each color has its own health benefits? Learn more at Everyday Health's The Colors of Healthy Eating. Fortunately, summers in NC make it easy to "eat the rainbow" every day. Examples include:

Reds

* Watermelon
* Tomato
* Beets

Oranges & Yellows
* Corn
* Peaches
* Carrots

Greens
* Zucchini
* Kale
* Greens

Blues & Purples
* Blueberries
* Blackberries
* Plums

Whites
* Mushrooms
* Onions

For inspiration & tips, check out:
- Fruits & Veggies More Matters Summer- Fruits & Veggies (selection & storage tips are below list)
- Fruits & Veggies More Matters' Health Menu Ideas: Summer (includes recipes)
- EatingWell's Healthy Summer Recipes (recipes by product are below slideshow)

How to Hydrate in the Heat

After a much needed break, we've re-tooled, re-energized, & recharged. Speaking of recharging, it sure has gotten hot! Even slight dehydration can negatively affect both how you feel & perform. In extreme or lengthy situations, dehydration can be deadly. Many questions (& even some myths) about hydration exists. So, here's a quick how-to guide!

* How much do I need to drink?
The old "rule" of 64 ounces (8 cups) per day is a myth. The amount really depends on a lot of factors.
- Some experts suggest drinking half your weight (e.g., a 150lb person would drink 75 ounces while a 200lb person would drink 100 ounces). To personalize, 8 ounces = 1 cup. Some conditions may actually require more.
- Hydration isn't a "one & done" thing. It takes time &, for best results, needs to be sustained.
- Some health issues & medications may further impact sweating & hydration needs.
- General rule of thumb:  If you're sweating (regardless of why), you'll need more fluids.

* Do I have to drink water?
Water is a great option for most people in most situations. It is easily handled by your body & is often cheaper than other options. However, fluids from foods (like fruits, veggies, soup, etc.) & other drinks usually count. It may be wise to limit caffeinated beverages (experts disagree on whether its hydration effect). Avoid energy drinks. Sports drinks tend to be recommended for those who are active for an extended time, especially in hot or humid areas.

* How do I know if I'm hydrated?
Thirst is often a late sign! Consider looking at your urine color. Clear to a pale yellow color often signals hydration. Unfortunately, this approach isn't perfect. Certain foods, medications, or supplements can impact color. Drinking a lot of water quickly can also dilute urine (falsely lighten). Also, consider how you feel. Dehydration can cause a headache, tired feelings, etc.

For more info, check out:
- WebMD's 11 Easy Ways to Get More Water (includes tips for the non-water enthusiasts)
- US News' Tips on Hydration From Sports Dietitians (more tips from the pros)
- NCAA's Assess Your Hydration Status (chart with urine colors)
- American Heart Association's Staying Hydrated - Staying Healthy (includes tips for those with health & medicine concerns)
- NIOSH's Protect Your Workers From Heat Stress (infograph)
- CDC's Extreme Heat (brochure that includes warning signs of heat illnesses)

Or, type hydrate into our search box.