Summer Safety for Seniors
Mary Hewes, Washington Health Foundation
Washington is renowned for its long days and dry weather during the summer. Before launching headlong into summer, prepare yourself for the sun and the heat with these commonsense health tips from the Washington Health Foundation. Protect yourself from the sun. Skin cancer is the most common of all cancers. Ironically, it's also the most preventable. Be proactive in reducing your risk of skin cancer and other negative side effects of sun exposure: - Wear sunscreen and lip balm with a sun protection factor (SPF) of 15 or higher. The skin's ability to repair sun damage declines with age, resulting in unsightly age marks and increased risk of skin cancer. On the other hand, recent research indicates that over-vigilant use of sunscreen may contribute to a deficiency of bone-building vitamin D. Also, the body's ability to process vitamin D diminishes naturally with age, placing older adults at an increased risk of osteoporosis and bone fractures. Consider counteracting any potential negative effects of vitamin D deficiency by supplementing your diet with vitamins.
- Wear a broad-brimmed hat and tightly woven clothing as physical protection from the sun.
- Wear wraparound sunglasses with at least 99 percent UV absorption. Aging can cause an increased sensitivity to light, wind, and changes in temperature, resulting in production of excess tears and irritation. Overexposure to sunlight can also increase your risk of developing cataracts. Protect your eyes and your vision by investing in a quality pair of sunglasses.
Protect yourself from the heat. Older adults are particularly vulnerable to the negative effects of the summer heat. Aging generally results in a natural impairment of the body's cooling mechanisms. Additionally, chronic illness, obesity, and medications can also contribute to a heightened sensitivity to heat. Fortunately, there are several tactics available for combating the ill effects of excessive heat: - Avoid going outside during the hottest times of the day. Plan your outings for mornings and evenings to avoid exposure to unnecessary risks from mid-day heat.
- Seek air-conditioned environments. The risks of heat-related illness can be drastically reduced by spending just a few hours a day in air conditioning. If you don't have air conditioning in your home, visit senior centers, libraries, movie theaters, or indoor shopping malls to get daily relief from excessive heat.
- Take a cool shower or bath, or sponge off with some cool, damp towels.
- Drink plenty of water. Thirst is an unreliable indicator of dehydration by the time your brain signals thirst, your body may already be dehydrating. Also, seniors are less sensitive to the thirst sensation than younger adults. And some medications increase the likelihood of dehydration. Anticipate thirst and dehydration before they strike by drinking plenty of water in advance and avoiding dehydrating drinks containing alcohol, caffeine, or large amounts of sugar. Be vigilant to the signs of dehydration: dry mouth, dry eyes, lethargy, and dark yellow urine or infrequent urination.
- Eat cool, healthy foods that energize and aid in hydration. Sandwiches, salads, and fresh fruits and vegetables are ideal.
- Wear weather-appropriate clothing breathable, loose-fitting, lightweight clothing and a broad-brimmed hat. The skin's ability to perspire and cool itself declines with age; compensate for this weakness by adapting your wardrobe with cooler clothing.
- Slow down. Avoid overheating by avoiding overexertion. Modify the intensity of your physical activities during periods of high heat and humidity.
- Watch for the signs of heat stroke and heat exhaustion: confusion or hallucinations, headache, weakness, profuse sweating or lack of sweating, fainting, rapid breathing or heart rate, and hot, dry skin. If you see any of these signs of heat-related illness, seek medical attention, and take immediate measures to cool off by removing excess clothing, sponging with cool towels, and sipping cool water.
For more information about summer safety and seniors' health, explore these links: American Cancer Society
FirstGov for Seniors
EPA Aging Initiative
Health and Age
National Institute on Aging Here's to a safe and healthy summer! The non-profit Washington Health Foundation (WHF) is leading the way in making Washington the healthiest state in the nation by building healthy systems and promoting healthy living through involvement of providers, leaders and local communities in the largest civic engagement project for health in state history. For more information about WHF and the Healthiest State in the Nation Campaign, visit www.whf.org.
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