Beat the Heat!

Heat Illnesses

What causes heat illness?

Extended exposure to hot temperatures can cause heat-related illnesses. This is due to the body trying to cool itself by rushing blood to the surface of your skin. Reduced blood flow to the brain muscles and other organs results in heat exhaustion or heat stroke.

Heat Exhaustion Symptoms 

• Confusion
• Dark-colored urine (which indicates dehydration)
• Dizziness
• Fainting
• Fatigue
• Headache
• Muscle cramps
• Nausea
• Pale skin
• Profuse sweating
• Rapid heartbeat

Treatment:

If you or anyone else has symptoms of heat exhaustion, it's essential to immediately get out of the heat and rest, preferably in an air-conditioned environment. If you can't get inside, try to find the nearest cool and shady place. Other recommended strategies include:

• Drink plenty of non-caffeinated and non-alcoholic beverages
• Remove any tight or unnecessary clothing
• Take a cool shower, bath, or sponge bath
• Apply other active cooling measures such as fans or ice towel

Heat Stroke Symptoms

Throbbing headache
Dizziness and light-headedness
Lack of sweat despite the heat
Red, hot, and dry skin
Muscle weakness or cramps
Nausea and vomiting
Rapid heartbeat, which may be either strong or weak
Rapid, shallow breathing
Behavioral changes such as confusion, disorientation, or staggering
Seizures
Unconsciousness

Treatment:

If you suspect that someone has heat stroke, immediately call 911 or transport the person to a hospital. Any delay seeking medical help can be fatal.

• Fan air over the patient while wetting his or her skin with water from a sponge or garden hose.
• Apply ice packs to the patient's armpits, groin, neck, and back. Because these areas are rich with blood vessels close to the skin, cooling them may reduce body temperature.
• Immerse the patient in a shower or tub of cool water or an ice bath.

If emergency response is delayed, call the hospital emergency room for additional instructions.

To avoid getting sick:

• Drink plenty of fluids
• Use sun protection
• Remain cool and avoid overheating by staying in the shade

 Have fun this summer!

You Are What You Eat

We hear so many times that "you are what you eat" and it is true. The choices you make in food stick with you far longer than you would imagine and can effect how you move, how you sleep, and how you function throughout the day, and throughout your life.  Take a look at the quiz questions in this post to see if you know your facts about simple nutrition and hydration. 

1. How many grams of Fiber should an adult male consume per day? 
2. Can you name all 5 food groups in order from largest to smallest?   
3. How many calories are in 1 gram of fat, 1 gram of Protein, and 1 gram of Carbohydrates?
4. How much (in calories) does the average American overeat in a day?
5. What is the maximum amount of salt (in milligrams) you should consume in one day?
6. Name two foods that are considered to be complete proteins other than meat.
7. How often are the Dietary guidelines used by the government revised?
8. The Human Body is what percent Water?
9.  True or false: If you take care of your body and stay hydrated you are less likely to get sick.
10.  How many Glasses of water a day should an adult woman consume?
    
    For answers see the bottom of this post

A Few Fun Facts

• " An apple a day keeps the doctor away" was a phrase coined by Benjamin Franklin.
•  The Average American only takes in 50-60% of their recommended daily fiber. 
• The average adult consumes 3,000 calories and 229 grams of fat in one thanksgiving meal. A 160 pound person would have to run at a moderate pace for 4 hours, swim for 5 hours, or walk 30 miles to burn that off.

What should I eat?

We could give you a thousand recommendations but the best place to go is myPlate.gov. A national website which helps you to create a dietary plan for your personal needs.  

Quick Healthy Tips

• When purchasing bread remember Fiber is Important. Look for a minimum of 2 grams of fiber per slice.
• 5 a day is a good rule to live by. Fruits and vegetables contain essential nutrients for a healthy vibrant body and mind.
• Do your best to EAT your vitamins and not just take them. A well balanced diet that contains whole grains and whole fruits and vegetables will help you to absorb nutrients more efficiently.  
• Know your limits. Knowing how much fuel your body needs will help you to maintain weight over a long period of time. 
• Enjoy your food. Eating slowly can help prevent you from over eating because it helps you to recognize the signs of fullness sooner. 

Answers to Quiz Questions

1. 30g
2. Grain, Meat, Dairy, Vegetables, Fruit
3. Fat - 9, Protein - 4, Carb - 4
4. Between 500 - 1,500 a day.  Studies show that a reduced calorie diet result in weight loss almost 99% of the time.
5. 2,300mg or 1 tsp. of salt.  One banquet frozen chicken dinner has 520mg of Sodium, a large McDonald's fry is 360mg.
6. Quinoa and Soy beans.  Edamame is a great quick delicious soy bean snack.
7. Every 5 years
8. 60 - 70%
9. True
10. Between 2 - 3 liters