Athletic Training Blog Series #18
Summer Health
The nice warm sunny days are upon us (hopefully), and we will all be heading outdoors to enjoy the fresh air. After the long winter, and quarantine sitting in the warm sun feels awesome, but getting a sunburn is not awesome. So I thought I would write a few quick reminders about how to enjoy the outdoor life, while staying healthy.
Skin:
The skin is the largest organ of your body, thus we should do our best to protect it. Eating a healthy diet helps promote good skin and help prevent skin cancer. Things like mangos, tomatoes, kale, green tea, white tea, omega 3s, cocoa flavanols (dark chocolate) and soy are all foods that have great properties to help improve our skin health. Hydration is also very important to skin health, so bring that water bottle with you on your adventures.
SUNSCREEN!! Wear it. Re-apply it! Every time you get a sunburn, the chances of developing skin cancer increase. So here are a few tips on sunscreen:
- SPF 15 or higher for short exposures
- SPF 30 or higher for all day adventures
- Broad Spectrum- you want it to protect against both UVA and UVB rays
- Apply 30 minutes before heading out, re-apply every 2 hours
- Use 1 ounce of cream to cover your entire body
- Even on cloudy days-the rays still get through the clouds.
- Remember that water reflects the power of the sun-so reapply often
Eyes:
My friends will tell you my sunglasses collection is greater than my sneaker collection, and it is probably true. I mean there are 5 pairs of sunglasses in my jeep as I write this, and 2 on the kitchen table. Wearing them outside can help reduce eye strain from the brightness. Sunglasses also protect your eyes from the UV rays like sunscreen for your skin. They protect against blue light which can help prevent macular degeneration. There is also the physical protection against things getting your eye like sand, and nobody likes that.
BUGS:
Tis the season, ticks and mosquitos are back. If you are out hiking in the woods, or walking on trails always make sure to check yourself thoroughly afterwards for ticks. Some types of ticks can lead to Lyme Disease, which while treatable, is not fun to go through. Lyme Disease and tick bites can present as a red bullseye somewhere on your skin. You may also have general joint soreness or swelling, and feel sluggish. See your MD ASAP! Then there are the mosquitos that wrecked the fall schedule this year. To avoid bites-wear bug spray with DEET or Picaridin on all exposed skin. Reduce any standing water that will allow them to nest and breed. Dawn and dusk are the worst times of day for this nuisance. If you do get bites-use can use anti itch creams like Calamine to reduce the itch. Ice also helps reduce the response. While EEE is rare- the symptoms are High Fever, vomiting/nausea, neck pain/stiffness, headache, and tiredness. They typically show up within 10 days of being bitten. See your MD if you have these symptoms.
A few last tips to have a safe summer. Swim safely. Never swim alone, especially in the ocean. Heed the warnings of lifeguards in regards to sharks and riptides. Fire pits are one of my personal favorite summer things-but fire safety is super important. Do not use accelerants, stay a safe distance away from the flame, and always make sure it is fully extinguished before leaving the scene. And if you haven’t made yourself a smore with a reese’s peanut butter cup-you should!
