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Summer savvy: Protect yourself from the hazards of heat
By Lisa M. Petsche
It is important during this time of the year to be aware that summer heat can be harmful to your health.
Seniors are at increased risk of problems, some potentially fatal, due to normal changes associated with aging, including decreased circulation; an altered sensation of thirst; chronic illness, such as heart or lung disease; medication use; and being significantly underweight or overweight.
The following tips will help you protect your health and keep you comfortable during the dog days of summer.
- Before planning your day, listen to the weather forecast for the temperature, humidity level and air quality reading.
- Stay indoors and keep windows closed when smog alerts are issued.
- Close blinds and curtains to block the sun’s rays.
- Avoid all unnecessary physical activity.
- Eat lighter, more frequent meals and include fruits and vegetables, which have a high water content. Avoid hot, spicy, high-fat and protein-rich foods.
- Drink plenty of extra fluids, regardless of whether you feel thirsty, and take some along when you go out. Water is best, but if that doesn’t appeal, try vegetable juice or diluted fruit juice; avoid caffeinated and alcoholic beverages. For those on fluid restrictions or a special diet, consult with your doctor before making any changes.
- For cooking, use a microwave oven, toaster oven or barbecue rather than a conventional oven or stovetop. Consider buying pre-cooked foods that only require warming. An even cooler alternative is to order takeout food.
- If you don’t have central air conditioning, use fans or window air conditioners to improve air flow and evaporate sweat. Stay on the lowest possible floor of your home, preferably on the shaded side. If necessary, cool down with a refreshing bath, shower or sponge bath, or by placing a cool washcloth on your wrists and forehead. Open windows in the evening if there’s a cool breeze.
- If you don’t have an air conditioning unit, seriously consider getting one, especially if you can’t easily get out. Otherwise, plan to spend the hottest part of the day in a climate controlled environment: a friend’s or relative’s home, or a public place such as a seniors’ center, library or shopping mall. Consider calling the local public health office or Agency on Aging to find out if there’s a public cooling center in your area. You may also wish to inquire if there’s a program that subsidizes the cost of air conditioners.
- If you need to go out, do so in the morning before the heat reaches its peak, or in the evening. Avoid situations involving a crowd. If your vehicle is not air conditioned, time trips and plan routes to avoid traffic congestion. Before getting in, open all the windows or doors to let heat escape. Never stay in the vehicle while someone else is doing errands, as heat can quickly build up to a dangerous level.
- Whenever you go out, wear sturdy, comfortable shoes with good treads, and take along any recommended mobility aids.
Lisa M. Petsche is a medical social worker and a freelance writer specializing in boomer and senior issues.
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