Beat the Heat This Summer ummer is finally here! The living is easy and everyone wants to be outside enjoying the fresh air and sunshine. Long, warm days offer the perfect setting for picnics, camping, swimming and family barbeques. However, just as cold weather can pose certain threats to our health, so can the hot and humid conditions of an Ohio summer. S It is important to keep in mind that intense heat is most dangerous for the very young, elderly, obese and chronically ill; therefore, extra precautions should be taken by individuals within those categories. For most of us, however, the following simple tips can help us to enjoy a safe and happy summer. Wear lightweight, light-colored clothing • Wear a wide-brimmed hat, sunglasses, protective clothing and sunscreen when in the sun • Drink plenty of fluids, avoiding alcohol and caffeinated beverages. Dehydration can be a serious and potentially life-threatening problem, so keep those water bottles handy • Limit high-protein foods as these increase metabolic heat (try the refreshing fruit salad recipe included here for a tasty treat in the heat) • Avoid outdoor exertion and sun exposure between 11 a.m. and 3 p.m., the hottest time of the day with the highest UV rays. A simple way to remember is: Short Shadow = Seek Shade • Whenever possible, seek out air-conditioned surroundings when the temperature really soars Perhaps the most important safety tip for summer is to protect yourself against the cancer-causing and skin-aging effects of the sun. Your first line of protection is clothing so backlight your hat and clothing to test for sunlight “leakage” and look for clothing lines that come with built-in sun protection. Pick a sunscreen with UVA and UVB protection and an SPF of 30 or more and use it liberally and often. Sunburn, which has been termed a “precancerous glow,” can be a serious condition, sometimes leading to severe pain, redness and even blistering. In such cases, you should always seek medical attention. For milder cases, aloe vera gel, ice packs, nonprescription pain relievers and hydrocortisone cream may provide relief. However, prevention is always the better choice. Remember, a tan is just another word for damaged skin that leads to sagging, splotching, wrinkles and premature aging. And, cumulative exposure to the sun can lead to skin cancer. Artificial tanning beds and lamps are just as dangerous as natural sunlight. In fact, their prolonged use can double your risk of skin cancer. Check your skin regularly and, if you discover new spots or raised marks, see your doctor or dermatologist immediately. If you need a primary care or specialist doctor, call 1-866-UH4-CARE (1-866-8442273) for a list of University Hospitals physicians in your area. RAINBOW FRUIT SALAD Good as a side dish, snack or dessert, this salad, made from fresh fruit, is naturally low in fat, saturated fat and sodium, and is cholesterol free. Mix together in a large bowl: • 1 large mango, peeled and diced • 2 cups fresh blueberries • 2 bananas, sliced • 2 cups fresh strawberries, halved • 2 cups seedless grapes • 2 nectarines, peels and separated into sections • 1 kiwi fruit, peeled and sliced Combine the following in a small bowl: • 1/3 cup unsweetened orange juice • 2 tablespoons lemon juice • 1-1/2 tablespoons honey • 1/4 teaspoon ground ginger • Dash of nutmeg Pour over the fruit and toss to coat. Serve immediately. Yield: 12 four-ounce servings with 96 calories per serving. 28 Beachwood Buzz n June 2015