By Deborah Jeanne Sergeant
You can enjoy better health by making a few changes this summer.
1 — Drink enough fluids. “Adequate hydration is important during the summer as your body naturally cools itself through sweating,” said Jane Burrell, registered nurse and associate teaching professor at SU. “To ensure you are getting enough fluids to stay adequately hydrated, be sure to drink water whenever you are thirsty and anticipate the increased need on warm and humid days. Many foods contain additional water within them, which contributes about 20% of your fluid needs. Adding more fruits and vegetables is a great way to increase your fluid intake as well as provide key vitamins and minerals that support the increased metabolism needed to cool your body.”
2 — Load up on produce. Picnics, festivals and parties are easy places to find processed foods, like hot dogs, fried foods and fatty meat. But filling up on fruit salad and veggie trays is a better way to eat. “Fruits and vegetables are an excellent source of antioxidants,” Burrell said. “Any fresh fruits and vegetables provided benefits, but it is helpful to have a variety and strive to get the different colors of the rainbow regularly. Brightly colored fruits and vegetables tend to be higher in nutrients like vitamin C and potassium.”
3 — Reduce sugar intake. As refreshing as cold soda and ice cream treats can feel on a hot day, Paula Pacini, group exercise coordinator at JCC Syracuse, warns to “avoid high sugar drinks and make wise choices, either smaller portions of ice cream or a low-fat dairy treat.” Sparkling water such as La Croix and Bubly are infused with light fruit flavors, but contain no artificial sweeteners, sugar or calories.
4 — Make workouts fun. You don’t have to sweat it out in the gym to have a good workout. “It’s great to go out for a walk or play pickleball, softball, to tennis,” Pacini said. “Engage in activities with friends. There’s benefit in working out, but with friends, it doesn’t feel like working out. You can have some quality time doing something together.”
5 — Stay safe from tick-borne illnesses. “It’s important to protect yourself from mosquito and tick bites to prevent the spread of diseases like West Nile virus, eastern equine encephalitis (EEE), and Lyme disease,” said Melanie Drotar, director of public health communications at Onondaga County Health Department. “When spending time outside, wear light-colored long-sleeved shirts and pants when possible and use an appropriate insect repellent. Fix holes in screens and get rid of standing water on your property where mosquitoes breed.”
6 — Guard against rabies. This fatal disease can be prevented. Drotar said it’s important to keep pets’ vaccinations up to date. Even indoor cats can become ill from a mouse or bat carrying the disease. Bat- and mouse-proofing can reduce the risk. Most communities offer low-cost vaccination clinics periodically. Reduce the risk of attracting wildlife by “keeping garbage cans tightly closed to prevent wild animals from accessing them,” Drotar said. “Never approach or pet a wild or unfamiliar animal. Keep your distance from stray cats and dogs. Call your town or local municipality for guidance on how to remove stray or wild animals from your neighborhood. Treat and report animal bites.”
7 — Protect yourself from the sun. “The sun can damage your skin and increase your risk of skin cancer,” Drotar said. “Wear protective clothing, including a hat and sunglasses, and use sunscreen with an SPF of 30 or higher. Seek shade during the hottest part of the day, between 10 a.m. and 4 p.m.” Reapply sunscreen every two hours, after excessive sweating and after swimming and towel drying.
8 — Prevent lead poisoning. Since children tend to spend more time outdoors exploring, people who own older homes should be aware of the dangers of chipped or peeling lead paint. “The soil closest to your home may be contaminated with lead paint,” Drotar said. “Keep children away from bare soil, always wear gloves and wash your hands after gardening and take your shoes off at the door to avoid tracking soil into your home. During home repairs or renovations, keep all children, pregnant women and pets away from the work area. Use lead-safe certified contractors to ensure lead-safe work practices are followed.”
The Onondaga County Health Department Lead Poisoning Prevention Program may be reached at 315-435-3271 to check for eligibility for a free home lead inspection.
9 — Prevent food poisoning. Who doesn’t love a delicious picnic or barbecue? Cooking and eating outdoors can increase the risk of food poisoning because of inadequate sanitation, cross contamination, lack of refrigeration and insufficient cooking temperature. “Wash your hands before and after handling food, keep raw meat separate from other foods and cook meat to the proper temperature,” Drotar said. The website www.foodsafety.gov offers helpful tips.
10 — Be safe in the water. It’s easy to think that you don’t need a life jacket while riding in a boat as an adult. Or that your children can go swimming where there’s no lifeguard around. But skimping on safety can bring tragic outcomes. “Water safety is important for everyone, especially children,” Drotar said. “Make sure you and your family knows how to swim, and always supervise children around water. Be aware of the risks of recreational water illnesses.” Instruct children not to drink water in which they’re swimming and heed any posted signs at bodies of water.