Summer Health Guide

Twenty ways to keep you healthy when you head outdoors

NATIONAL H EALTH H EROE S

Straight from the pros: 20 ways to stay safe and sound, sane and serene all summer long

| C YCLING P R IMER

| CANADIAN M E DICAL M I LE STONE S

lMake exercise fun. “This summer, I would love it if parents and kids got active and played together. Ask yourself what sport you loved as a child and show it to your kid. What better way is there to show him or her a piece of you than to share something you loved when you were that age?” – Dr. Ali Zentner, internal medicine specialist in Vancouver and author of The Weight-Loss Prescription (Penguin Canada, $24)

2Play outside. “Get your family out playing together this summer. Run around the beach together and jump in the pool with the kids. You’re not only ensuring your kids’ safety but also setting an active example for them.” – A. Z.

3Keep medication out of the sun. “I think many people aren’t aware that some medications (including tetracycline and ibuprofen) and herbal medications (such as St. John’s wort) leave you more sensitive to the sun, making your skin burn faster. And if medications are exposed to too much heat, they can become ineffective.” – Claudia Mariano, nurse practitioner with West Durham Family Health Team in Pickering, Ont.

4Shade the baby’s stroller. “It makes me cringe when I see a parent pushing a stroller with the baby facing directly into the sunlight. Parents often wear sunglasses themselves, but don’t notice their child squinting. If you’re uncomfortable in the sun, your child likely is too.” – Dr. Cheryl Zimmer, optometrist in Kanata, Ont.

5Get desensitized to yellow jacket stings. “It’s done by injection. The dose is built up over the course of several weeks until you’re receiving an injection that is the equivalent to one sting. Once you have that, you’re protected and shouldn’t need epinephrine.” – Dr. Paul Keith, president of the Canadian Society of Allergy and Clinical Immunology, and associate professor in the department of medicine at McMaster University in Hamilton

6Time to butt out? “People who both smoke and spend too much time in the sun have 12 times the risk of developing skin cancer of those who have neither of these bad habits.” – Dr. Janis Campbell, dermatologist in Calgary

7Forget flip- flops. “Wearing flip-flops will lead to pain in the heels, shins, balls of the feet, arches and Achilles tendons. Ankle sprains are also common because flip-flops provide zero support.” – Dr. Joseph Stern, podiatrist in Vancouver and president of the Canadian Podiatric Medical Association

8Practise proper hydration. “Your body’s fluid and electrolyte needs increase with the temperature and your activity level. Mix ½ cup water, ½ cup 100 percent pure juice and a pinch of salt to make your ultimate replacement beverage – without artificial flavours, colours or preservatives.” – Kinga Balogh, dietitian at Southlake Hospital Diabetes Education Centre in Newmarket, Ont.

9Grill safely. “Barbecuing at high temperatures – especially high-fat meats – may leave cancer- causing chemicals on the food. Drips of fat can cause flare- ups, and food is exposed to smoke that rises from the burning coals. Reduce your exposure to these carcinogens by grilling leaner cuts of meat, marinating the meat ahead of time or cooking smaller pieces.” – K. B.

10Rock a pair of shades. “Get yourself a pair of polarized 100-percent- UV-blocking sunglasses. If you plan on spending time on a beach or boat, or near a pool, polarized sunglasses protect you from the glare and reflection of UV rays off the surface of the water.” – C. Z.

11Go easy on the liquid spirits. “People tend to forget how quickly the combination of alcohol and sun can lead to dehydration – and how quickly that can lead to dizziness, headaches and nausea.” – C. M.

12Take a vitamin D supplement. “I wear sunscreen every day, which not only provides protection but also acts as a moisturizer. The supplements help me get the vitamin D I’m not getting from the sun.” – J.C.

13Limit alcohol and caffeine. “Some liquid advice: The alcohol that flows so freely this time of year is a depressant. And if you tend to feel anxious during the summer, you may also want to limit your intake of iced coffees and teas. Caffeine is a stimulant, which can mimic and worsen your symptoms.” – Sarah Hamid- Balma, director of Mental Health Promotion at the Canadian Mental Health Association, BC Division, in Vancouver

14Be generous with the sunscreen. “Remember to apply sunscreen to your ears (outer edges and inner bowl), neck and, if you have thinning hair, scalp. And look after your lips too. Treat them with a specialized lip balm with sunscreen.” – J.C.

15Stretch before doing outdoor chores. “Take time to elevate your core temperature and do some range- of-motion patterns before tending to your garden or raking the lawn. Without a proper warm-up and cooldown, your muscles may be sore for days.” – Libby Norris, fitness expert for “Canada AM” on CTV

16Wear proper socks. “A pair of moisture-wicking socks helps absorb sweat – and with it the fungus and bacteria that would be sitting in your shoe if you went sockless.” – J. S.

17Get enough sleep. “The longer days and sunshine energize us, even when we’re sleepdeprived, so we often overlook the need for at least eight hours of sleep a night.” – Pamela Mazzuca Prebeg, personal trainer and athletic therapist in Toronto

18Count liquid calories. “Watch the number of calories you take in with your favourite alcoholic and sugar-sweetened patio-season beverages. Whether from a cold beer at happy hour or a lemonade after mowing the lawn, calories add up quickly with each sip.” – Cara Rosenbloom, registered dietitian in Toronto

19Think safety first. “My kids and I never leave home without water, hats and sweatproof sunscreen, and I always bring Polysporin and Band-Aids for the scraped knees and elbows that go hand in hand with kids and summer.” – P. M.

20Go local. “Take the family to a pick-your- own farm or local farmer’s market to pick up your seven to eight daily servings of fruits and veggies. You’ll learn about how your food was grown, and the fresh local produce you’ll be enjoying helps ward off cancer, heart disease and diabetes.” – C. R.