Looking after yourself in heat, sun
Warm weather is a time for fun and relaxation, although too much sun and heat can be dangerous, especially when you’re older.
Lifestyle changes in retirement often mean more time outdoors. Unfortunately, older adults can get sunburnt more quickly than others because of changes in skin texture. As skin loses fat and water content with age, it becomes thinner, allowing UV light to penetrate more deeply.
Once sunburned, harder to stay cool.
For older adults, it is also more difficult for skin to heal. The body’s ability to repair damaged DNA reduces with age, bringing with it an increased risk of abnormal cell growth, which can cause mutations leading to skin cancer.
Dr Evelyn Granieri, director of geriatrics at New York Presbyterian Hospital, says the majority of people’s sun exposure happens after age 40.
‘‘Many older individuals vastly increase their UV exposure, moving to sunnier climes and engaging in more outdoor activities like golf, fishing and tennis.
‘‘This later exposure is often what kicks on skin cancers, so sun protection remains vital throughout our lives,’’ she says. it becomes
Using sunblock of at least SPF 30 is recommended any time you’re outdoors for a prolonged period, even on cloudy days.
Sun protection won’t stop too much heat being problematic, though. It is often harder for seniors to sense an increase in temperature and for their bodies to cool down, so planning ahead is smart.
This may include staying out of the sun at the hottest times from mid-morning until midafternoon, using air conditioning indoors, and taking off extra layers when heading out.
Granieri says these measures are particularly important for older adults with memory disorders.
It could also be a good idea to avoid exposure to city streets and footpaths, as asphalt and concrete can be warmer than the air temperature by up to 20 degrees Celsius.
The body has natural protective mechanisms to manage heat, such as sweating, but if things get too hot it may not be able to cope. Once your temperature rises over 40°C, there is the danger of heat stroke, which is potentially fatal.
People who have high blood pressure, diabetes, obesity, memory disorders or a psychiatric illness are at greater risk of heat stroke, Granieri says.
So drinking plenty of fluids is recommended on hot days even if you don’t feel thirsty.
This is true for everyone but especially seniors, Granieri says, due to the body losing its ability to conserve water with age, which then leaves older adults more susceptible to dehydration.
Seniors may also be less aware of their thirst, she says.
Alcohol and caffeine are not recommended because they can further dehydrate you. Instead, it may be wise to have a sweatreplacement drink containing salt and potassium.
However, people with heart conditions should consult their doctor about their fluid intake, Granieri says.
Heat pumps will provide chilled air with a change of settings, but if you do want to head out, a cool environment can usually be found at shopping malls, movie theatres and libraries.