Beat the Heat

By the time August rolls around in Florida, some things are as certain as death and taxes. Air conditioners are groaning, steering wheels are sizzling, and ice cream is melting. And the sun’s bright, beaming rays are beating down on anyone who spends time outdoors. Despite that, many are oblivious to the dangers of being overexposed to sunlight. The proof is in the pudding.

Florida’s white-sand beaches are packed with sunbathers lying comfortably on beach towels. Thousands visit the state’s crystal-clear springs to cool off in the 72-degree water and observe the area’s picturesque scenery. Others simply enjoy an entire day of splishing and splashing in the comfort of their home pool.

While water activities are one way to beat the heat, failing to adequately protect yourself from sunlight exposure is not very cool. In fact, it can lead to multiple problems, including skin cancer, heat stroke, heat cramps, sunburn, heat exhaustion, and heat rash. People who engage in other outdoor activities such as mowing lawns, walking around the neighborhood, and visiting a local park are equally at risk this time of year.

Healthy Living takes a look at the dangers of extreme heat and what people can do to avoid them.

Skin Cancer
The adverse effects of sun exposure often show up later in life. That’s a harsh lesson 48-year-old Glenn Cowham learned as an adult. Since 2001, the Tavares resident has had melanoma—the deadliest form of skin cancer—removed from his body on five occasions. He developed two lesions on his back, one on his shoulder, one on his chest, and a precancerous lesion on his right hand. Cowham says his skin cancer likely stems from overexposure to sun during childhood. As a little boy, summertime meant being shirtless—whether he was playing outside with friends in his Alabama hometown or running up and down Panama City Beach while visiting his grandparents. During his teenage years, he was a member of the Spirit of Atlanta Drum and Bugle Corps and rarely wore a shirt because the group routinely practiced outside. “Back in those days, nobody ever worried about using sunscreen,” says Cowham, a Realtor and property manager with ERA Grizzard Real Estate. “If you became sunburned, you put cream on it and got on with your day.” Cowham does count his blessings, though. During his youth, wearing a baseball cap outside was every bit as popular as being shirtless. He suspects that’s why he never developed melanoma on his head or face. “I also played baseball, so I had a cap on pretty much at all times,” he says. Cowham takes extreme caution these days. He visits his dermatologist every three to six months for regular screenings. And never mows the lawn or takes an occasional fishing trip without lathering up with sunscreen consisting of a sun protection factor (SPF) of 30 or higher. “There’s a price to be paid for those hoping to have the ultimate suntan,” he says. “You’ve got to be proactive and smart by covering up.”

Wrinkled Skin

We’ve heard horror stories how too much sunlight exposure damages skin. These stories are not urban legends. It’s something Halah Ismail sees daily as owner of Alani Medical Spa in Lady Lake. Her clients hoping to achieve the ultimate tan have instead found themselves covered in clusters of sunspots. “Sunspots can be dangerous because they can ultimately turn into skin cancer,” she says. “They also cause white and dark spots to appear on the skin. They are common in fair-skinned people and those who spend lots of time outdoors who do not protect their skin.” She also treats crepey, or wrinkled skin, resulting from exposure to harmful UV rays. “Imagine crumbling tissue paper in your hand and then trying to smooth it back out. That’s what crepey skin is like. The skin looks thin, saggy, and brittle.” Without proper protection, Halah says, sunlight accelerates the skin’s aging process by depleting collagen.

Heat exhaustion

As a lieutenant with Lake County Fire, Brian Gamble has responded to thousands of emergency calls involving heat exhaustion. He says golfers and construction workers are often victims because they spend numerous hours outside. Of course, heat exhaustion occurs inside homes and screened-in pool areas, as well. “Many people who end up with heat exhaustion are people who work in an attic and have no idea how hot it really is. And sometimes victims are lying in the sun near their pool while drinking alcohol. Alcohol and sun are not a good combination.” According to Gamble, common heat exhaustion symptoms include excessive sweating, a red-flushed face, rapid heartbeat, and cramps. “If you feel any of these symptoms, you should call 911,” he says. “While you are waiting for paramedics to arrive, find some shade, go inside an air-conditioned home, or jump in a pool to get your body temperature down. Also, if you know you’re going to be spending several hours outside, do not drink soda or tea. They are diuretics and make your body dehydrate faster.”

Sunburn

Sunburns can have a blistering effect on your health—in more ways than one. Not only do they cause DNA damage to the skin; people who have had five or more sunburns in their lives double their risk for melanoma, according to the Skin Cancer Foundation. While everyone is susceptible to sunburn, people with fair skin and light-colored hair are at greatest risk.

Heat cramps

Exercising in hot, humid environments leads to loss of fluid and electrolytes. When this happens, people may suffer heat cramps. According to the Mayo Clinic, cramps are most likely to occur in the calves, arms, abdominal wall, and back.

Heat stroke

Being exposed to the sun for a lengthy period or physical exertion in the sun can lead to the body overheating. Heat stroke may occur if the body temperature rises to 104 degrees Fahrenheit. Without emergency treatment, the brain, heart, kidneys, and muscles may suffer permanent damage, according to the Mayo Clinic.

Vitamin D

Vitamin D is not abundant in food. However, human skin produces large amounts of vitamin D when exposed to the sun. During summer, when the UV index is 3 or above, people only need 30 minutes outside each day to maintain adequate vitamin D levels. “Vitamin D supports healthy teeth and bones,” says Lori Esarey, owner of Lady Lake-based Total Nutrition and Therapeutics, who has a master’s degree in nutrition and metabolic medicine. “But in the past 15 years, studies indicated that it is also beneficial for neurologic health and the treatment of skin conditions. Unfortunately, Vitamin D is among the most common deficiencies in Florida due to the number of people on statin drugs to treat cholesterol, which is known to decrease Vitamin D levels.”

Of course, we’re not advocating staying out of the sun completely. With proper protection, sunlight exposure is beneficial. Just ask Stacy Proctor of Fruitland Park. Because she’s a teacher at Tavares Middle School, summer is reserved for family. That means weekend getaways to beaches, day trips to local springs, and occasional camping trips. “Being outside in nature is good for the body, mind, and soul,” says Stacy, who has three children with her husband, Brian. “We’re always happy when we’re outside, and that happiness leads to stronger family bonding.” One of Stacy’s priorities is ensuring her children spend ample time outdoors. “These days, too many children and teenagers stay inside to play on the computer or play video games. Being outdoors allows them to engage in physical fitness, which children need at that age. And when they’re playing with other children outside, it allows them to have face-to-face interaction rather than texting on a phone or emailing on a computer.”

Cool down your air conditioning costs

We all love to stay cool during the sizzling summer heat, but we don’t want air conditioning to overheat our bank accounts. David MacDonald, owner of Fruitland Park-based M & S Air Conditioning, provides helpful tips to keep people from being hot under the collar when that monthly utility bill arrives. 1“If you want to balance comfort and cost, be sure the lowest you set your thermostat is 78 degrees. Anything under 78 degrees represents more money. Since it cools down somewhat at night, you may want to consider setting the thermostat around 82 degrees.” 2 “People spend one-third of their lives in their bedrooms. It would be wise to have a separate air conditioning unit for your master bedroom. That way, you can keep your bedroom temperature at 78, while the rest of the house—which you’re not using when you are asleep—can be set at 85 degrees. It costs less money to keep your bedroom at a comfortable temperature as opposed to an entire 2,000 square-foot house.” 3 “Have maintenance performed on your air conditioner at least two times each year. Dirty filters and debris-filled coils cause more strain on your unit. A well-maintained air conditioning unit will keep your utility bill down and prolong the life of your unit.” 4 “Consider purchasing a solar attic fan. It helps vent hot air outside while drawing cool air into the attic. Plus, they are energy efficient because their power comes from the sun.”

How to avoid skin cancer and sunburn: 

• Apply sunscreen with a SPF of 30 or higher. Reapply the sunscreen every two or three hours, especially after swimming or sweating.

• The sun’s rays are most intense between 10 a.m.
and 4 p.m. Try limiting sun exposure during these hours.

• Cover your eyes with sunglasses, cover your feet with shoes, cover your arms with long-sleeved shirts, and cover your legs with pants. Wear
light-colored and light-weight clothing.

Source: sheknows.com/parenting/articles/995249/
dangers-of-sun-burn

How to avoid heat cramps:

• Take frequent rest breaks and allow yourself to cool down.

• Drink electrolyte- containing sports drinks such as Gatorade or Powerade.

• Consume electrolyte-rich food before going outside. Food rich in electrolytes include spinach, turnip greens, bananas, tomatoes, and oranges.

• Remove excess clothing during physical activity. Source: Mayo Clinic How to avoid heat exhaustion
and heat stroke:

• Exercise in the morning or evening and try to avoid it during hotter parts of the day.

• Apply sunscreen because sunburn effects your body’s ability to cool itself. • Stay hydrated to maintain a normal body temperature.

• Avoid caffeine and alcohol because both can accelerate the dehydration process.