The summer season provides us with opportunities to spend time in nature. Barbeques, beach trips and picnics are among the many activities to enjoy outdoors and support our mental, physical and spiritual health. While there are many benefits in spending time outside during this time, it’s important to be aware of the added stress it can place on our bodies. Below are reminders and recommendations to help you have a safe and healthy summer.
Don’t try to beat the heat.
Older adults are the most heat sensitive population. This is because the body’s ability to cool itself, also known as regulating your temperature, changes as we age. This makes it difficult for our bodies to acclimate to extreme temperature changes whether hot or cold. Intense heat can place added stress on both our bodies and brains therefore causing illness.
Hyperthermia occurs when we are exposed to too much heat. Mild hyperthermia can cause discomfort, like muscle cramps or swelling in the ankles and feet.
Heat exhaustion is more serious than hyperthermia and occurs when our body can no longer keep itself cool. You may start to feel dizzy or nauseated but additional symptoms can include feeling thirsty, weak, or uncoordinated.
Heat stroke is the most extreme form of hyperthermia. It’s important to note that heat stroke is a life-threatening emergency and it’s vital a person seek medical help right away if they are experiencing any symptoms. Symptoms of heat stroke can include: fainting or having trouble walking, confusion or agitation as well feeling extremely hot but not sweating or having dry, flushed skin.
Recommendations: Research suggests that older adults may need to keep cool by going to a place that has air conditioning and staying there especially during peak sun hours which are between the 10 a.m. – 2 p.m. each day.
Stay Hydrated
Staying hydrated is essential. It’s also one of the best ways to avoid other heat related illnesses such as hyperthermia or heat exhaustion. As we age our sense of thirst decreases. It’s important to hydrate throughout the day. The daily recommended water intake for seniors is 9 (8-ounce) glasses of water. You can begin with 3 glasses and gradually increase as needed.
Recommendations: The CDC recommends older adults drink more water than usual in the heat, and to not wait until you’re thirsty to drink. It further recommends that If your doctor limits the amount of fluids you drink or has you on water pills, ask them how much you should drink during hot weather. Dropping in sliced fruit, like lemon or strawberries in a glass of water can make it more interesting to drink.
Treat Your Skin Well
Enjoy fresh air while protecting your skin from harmful sun rays. Sunscreen protects our skin from skin cancer, sunburn, and premature aging.
Recommendations: Wear water-resistant sunscreen with a SPF of 30 or higher protects you from UVA and UVB rays. Rub sunscreen thoroughly into your skin before any sun exposure and reapply every two hours and immediately after swimming or sweating. Create your own shade by wearing a wide brimmed hat and sunglasses when outdoors as well.
Choose Healthy Food Options
Fresh produce is in abundance in the summer whether it’s at your local food store, farmers markets or home gardens. Older adults need to eat regular meals each day for energy, muscle mass and to prevent risk of developing chronic diseases. A helpful resource to check out is USDA My Plate to help you plan healthy meals and limit sugar, saturated fats, and sodium intake. Always check with your health provider before beginning a food plan.
Recommendations: Choose foods with best nutritional value. Eat deep colored fruits and green leafy vegetables that contain antioxidants which are packed with disease-fighting benefits. Add water-rich foods that also help with hydration such as: watermelon, cucumbers, strawberries and tomatoes.
Nurture a Positive Mindset
Warm, sunny weather can have a positive impact on our mental and spiritual health. Spending time in nature can bring calmness, feelings of gratitude and mental clarity. Even a few minutes of quiet time daily can help you begin your day on a positive note. Socializing with others also boosts our mood and is very important to maintain year-round.
Recommendations: Find a quiet area to sit outside or in a room that allows a generous amount of sunlight through to reflect, pray, meditate or just breathe. Schedule dates with family and friends to walk, enjoy a meal or activity or plan a trip together. VITALity offers two programs to help with your positive mindset, Calls of Joy and Stephen Ministry.
It is important to consult your health care provider before beginning a new meal or activity plan based on your own health condition and medications. Be as active as you are able and enjoy all the beauty of summer safely. Please reach out to VITALity Catholic Healthcare Services with questions and/or support at 1-888-268-4825.
