Health Tips

Summer is a wonderful time for getting outdoors and increasing your activity.  Just remember to do so safely.  Two areas that are especially important are:

• Drink plenty of water. 
• Limit your sun exposure when the sun’s rays are most direct and therefore most damaging (between the hours of 11:00AM and 2:00PM).

Water
You’ve heard it a thousand times.  “Drink eight glasses of water a day.”  Your body may need even more if it is hot outside and you are losing water through perspiration.  Your body is from one-half to four-fifths water, depending on how much body fat you have.  Your brain is nearly 85% water, your blood about 80% and your muscles about 70%.  Every system in your body depends on water.  Its roles are:

• regulates your body temperature (therefore it is especially important to drink water when it is hot).
• removes wastes
• carries nutrients and oxygen to your cells
• cushions your joints
• helps prevent constipation
• lessens the burden on your kidneys and liver by removing some of the toxins
• helps dissolve vitamins, minerals and other nutrients to make them accessible to your body.

Lack of water can lead to dehydration.  Even slight dehydration can zap your energy and make you feel lethargic.  Dehydration poses a particular health risk for the very young and the very old.

Sun exposure
It is best to keep out of direct sunlight or keep your skin covered when the sunrays are the most direct and damaging.  Wear a wide-brimmed hat and loose fitting cotton clothing.  Don’t forget your sunglasses to protect your eyes.  Sun exposure can promote cataract formation.  Using sunscreen is also important.  The Food and Drug Administration is implementing new regulations for sun protection factors (SPF).  There will be just three categories of sunburn protection:

• minimum – SPF of 2 to 12
• moderate – SPF of 12 to 30
• high – SPF of more than 30

Doctors recommend you use at least an SPF of 15.  SPF’s refer only to ultraviolet B (UVB) protection.  When buying a sunscreen, always look for one that’s “broad spectrum,” meaning it also offers some protection against ultraviolet A (UVA).  Products containing micronized zinc oxide, titanium oxide or avobenzone are some that provide protection against both UVA and UVB.  When applying sunscreen don’t skimp.  You need about one ounce to adequately cover all exposed parts of your body.  Apply about 30 minutes before going to the pool or beach.  Reapply every 90 minutes when in the water even if the product is supposed to be water-resistant.   

Skin damage from sun exposure can cause premature wrinkles, leathery skin and even skin cancer.  The first clue of sun damage may be harmless-looking freckles.  Later in life you may develop actinic keratoses – rough, red or brown scaly spots or patches.  These are not cancerous but can be a precancerous condition.  These spots appear on sun-exposed areas such as your face, lower lip, neck, hands and forearms and can range in size from a quarter inch to an inch in diameter.  Skin cancer involves one of the three types of cells that make up the outer layer of your skin (epidermis).

Basal cell carcinoma (BCC)
The most common type of skin cancer, it develops in one of every six adults in the United States.  It may appear as a small, raised, smooth, shiny or pearly bump that is whitish to pink in color.  If untreated, it may crust, ulcerate and sometimes bleed.  BCC is slow growing and very rarely invades internal organs, but its treatment can cause disfigurement.

Squamous cell carcinoma (SCC) 
About one-fourth as common as BCC, but unlike BCC, it can spread internally if neglected.  It kills about 1,200 people each year.  Most often SCC appears as a raised, scaly, crusty or wart-like bump, ranging in size from a pea to a chestnut.  40% of SCC’s begin as actinic keratoses.

Melanoma 
Also called malignant melanoma, it is the least common and most deadly form of skin cancer, killing about 20% of the 38,000 people it strikes each year.  Although melanoma can develop in normal skin, many develop in a pre-existing mole or other dark spot.  Melanoma can spread to internal organs, yet can be cured 95% of the time if found and treated early.