Hot Weather, Healthy Habits: Your Safety Guide

Summer Safety Handbook: 6 Wellness Practices to Keep in Mind

School's out, temperatures are rising, and summer has arrived. Embrace the season with these six essential tips for a healthy and secure summer.

Combat the Bite

Mosquitoes and ticks can spoil outdoor adventures. Their bites are more than bothersome — they can also spread diseases. West Nile virus and Lyme disease are examples of the vector-borne illnesses carried by mosquitoes and ticks in our area. Adopt these straightforward preventive measures when venturing outdoors:

• Utilize insect repellents that include EPA-approved active components like DEET or picaridin.
• Opt for long, loose, light-colored attire while outside.
• Shower promptly after outdoor excursions; check for ticks (on yourself, loved ones, and pets) following time spent outdoors.

Discover additional strategies to combat the bite, including methods for controlling mosquitoes and ticks.

Include Immunizations on Your Travel Agenda

  When you travel abroad, you run the danger of catching and spreading diseases that are rare or nonexistent in the US. If your summer itinerary involves traveling abroad, verify what immunizations are advised for your destination. Before departing, ensure you are current on all your routine vaccinations.

Check what immunizations are necessary prior to traveling and where they can be obtained.

Don’t Welcome Food Poisoning to the Bash

Food poisoning tends to surge during the summer months when warmer weather promotes the growth of foodborne bacteria. From burgers on the grill to potato salad at gatherings, you can take measures to prevent foodborne illness, like cooking food to the appropriate temperature and preserving it correctly. Gather more food safety pointers.

Conquer the Heat

Extreme heat refers to a span of high temperatures and humidity exceeding 90 degrees for several consecutive days. This intense heat can pose risks for everyone but is particularly hazardous for seniors, babies, young children, and individuals with chronic health issues.

• Learn to identify warning signs and symptoms of heat-related conditions, such as heat stroke and heat exhaustion.
• Keep cool and remain hydrated.
• Stay updated by monitoring local weather. You can also follow us on social media and register for alerts from Fairfax County.

Practice Sun Safety

Relish the outdoors without heightening your risk of skin cancer by safeguarding your skin from sun exposure. UV rays can harm the skin, leading to wrinkles and increasing the likelihood of skin cancer. Remember that even on cloudy, cold days, you might be exposed to ultraviolet (UV) rays. . Layer your protective measures to ensure sun safety.

• Choose a broad-spectrum sunscreen that shields against both UVA and UVB rays with an SPF of 30 or greater and reapply often.
•  Wear a wide-brimmed hat, sunglasses that block UVA and UVB rays, and protective clothes. 
• Whenever feasible, seek shade and avoid sun exposure when UV rays are strongest — between 10 a.m. and 4 p.m. during daylight saving time.

Swim and Splash Responsibly

Swimming and other water-related activities offer a fantastic way to stay active while cooling down. Everyone should implement strategies to prevent illness and injury whenever in and around water.

Recreational water illnesses result from ingesting, inhaling mist, and contact with contaminated water. Adopting healthy swimming habits, like refraining from swallowing water, can reduce your illness risk. It's crucial to stay out of the water if you have diarrhea, rinse off before entering pools, splash pads, and hot tubs, and take young children on bathroom breaks while checking diapers (away from the water) every hour.

Drowning can occur quickly and quietly. Follow these drowning prevention strategies to keep yourself and your family safe while swimming:

• Provide continuous supervision when children are in the water.
• Learn essential swimming skills.
• Get trained in CPR.
• Avoid swimming after sunset.
•  Keep an eye out for dangers like choppy waves and rip currents.
• Pay attention to lifeguard directions and recommendations.
• Ensure pools have adequate safety features.

It's equally important to recognize what drowning looks like and how to prevent it. 

HEALTH AND SUPPLEMENTS                                                                                                                                                                                                            

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Summer Swim Safety: What Every Parent Should Know

 Summer Swim Safety Guidelines

Protection & Awareness

Regardless of age or proficiency, swimming consistently requires vigilance and safety measures. In this article, we revisit the essential rules for water enjoyment for both youngsters and grown-ups.

Tips for Parents and Kids

Tragedies involving drowning or near-drowning incidents remain a frequent issue observed in the Pediatric Trauma Center. Preventative measures are crucial. The American Red Cross recommends several layers of safeguarding.

 Whenever kids are around or in the water, keep a close check on them. A quick distraction from a phone call or a fishing attempt can lead to a child being out of sight.

Vibrant swimsuits make it easier to monitor a child closely.

Novice swimmers should don a life jacket. Life jackets must be worn at all times while boating.

Invest time in teaching your child effective swimming techniques and essential water safety habits.

Instruct children to seek approval before entering the water to ensure an adult is nearby to supervise them.

Safety Reminders for Everyone

Here are some water safety pointers applicable to individuals of all ages:

• Never swim alone.
• Always remain sober while swimming.
• Avoid night swimming.
• Prior to diving in, familiarize yourself with the depth of the water

Water Rescue Guidelines

If you are attempting to save someone from drowning, it’s vital to have a flotation device at hand. If possible, have someone else call 911. Once the person is out of the water, check for breathing and pulse; if absent, initiate CPR. ( HEALTH AND SUPPLEMENTS )

Train Your Brain: 5 Effortless Habits

 5 Effortless Strategies to Maintain Your Brain's Sharpness Daily

Enhance concentration, recollection, and mental clarity with these straightforward daily habits.

 The human mind is a complex entity. As we grow older, we brace ourselves for the unavoidable deterioration in our memory and general cognitive abilities. This gradual transition is a standard, age-related adjustment, states clinical neuropsychologist Dr. Judy Ho. “However, when we begin to consistently forget appointments, repeat questions within a short span because we can’t remember information we just learned moments ago, struggle regularly with everyday tasks that once felt second nature, or find maintaining focus increasingly challenging, these may be indicators of cognitive decline that could require further examination.”

Despite the unavoidable alterations that accompany aging, there are uncomplicated habits we can incorporate into our daily lives to keep our brains invigorated—

01 starting today.

“Stay physically engaged and participate in regular movement, “Promoting blood circulation is beneficial for our brain health and can enhance both mood and cognition. Choose an activity you enjoy, be it a daily stroll or even some dancing.” You’ve probably heard time and again that daily movement can work wonders for your physical and emotional well-being—.and mental health—and your brain is undoubtedly no exception.  Discovering a physical activity you genuinely find enjoyable will provide something to anticipate at the beginning or conclusion of a hectic day.

02 Prioritizing Quality Sleep

  "our brain consolidates memories and removes waste during profound sleep." "Cognitive problems can be mimicked or made worse by little sleep."

Prioritizing quality rest through a nighttime routine or engaging in reflective activities before sleep can aid in unwinding and enable your brain to enter a restorative phase, leading to improved sleep quality.” Think about engaging in some reading, journaling, or gentle stretching; the essential part is to steer clear of your phone, as the blue light can disrupt deep sleep.

03 Stimulating Brain Activities

If you enjoy This Reading’ Crossword or Wordle, you’re already on the right path to enhancing your brain health. “Whether it’s taking up a new language, musical instrument, or crossword puzzle routine, challenging your brain builds cognitive reserve—essentially a safeguard against decline, “Extra credit if you push yourself in an area you aren’t already skilled in—really giving your brain a workout! This encourages the formation of new connections and stimulates brain areas that might not receive as much routine engagement from your usual activities.”

04 Social Engagement

Friendship is not just a reminder that we’re not solitary; it actually benefits your overall wellness. “Dialogue and connections invigorate the brain and alleviate feelings of isolation,” asserts i support this idea, noting that “regular, meaningful interactions with others help shield against memory loss and depression.” And it doesn’t necessitate seeing your friends every day. Think about calling a friend over the weekend, grabbing a quick coffee during your lunch hour, or taking a brief walk together. These small, intentional moments can yield more significant rewards than you may realize.

05 Brain-Friendly Nutrition

Nourishing your body includes catering to every organ, including the brain. “Diets rich in leafy greens, berries, whole grains, and healthy fats promote long-term brain function, “Leafy greens are abundant in folate and vitamin K, which support brain cell activity. Berries are loaded with antioxidants and aid in reducing oxidative stress. Fatty fish are high in omega-3s, crucial for reducing brain inflammation. Nuts contain alpha-linolenic acid and help mitigate cognitive decline. Whole grains help regulate blood sugar levels and provide steady energy for the brain. Olive oil is a fantastic source of monounsaturated fats, supporting healthy blood vessels. Moderately consuming dark chocolate includes flavonoids that might enhance blood flow to the brain.” This also encompasses everything from sweet to savory, meaning you needn’t forgo your favorite desserts.  (Health & Supplements)

3 Big Benefits of Evening Strolls

 3 Compelling Reasons to Stroll After Dinner, as Recommended by Nutrition Specialists

Incorporating this small change into your evening ritual might yield significant benefits.

 After a lengthy day has passed and (ideally) eight hours of sleep lie ahead, feeling fulfilled is crucial for many of us. Nevertheless, indulging in a large dinner can result in discomfort from overindulgence that you might want to alleviate before settling down for the night; hence the after-dinner stroll.  "Post-dinner walks have been a part of cultures all across the world for millennia,

“There’s a Chinese saying that suggests ‘If you take 100 steps after each meal, you’ll live to 99,’” he shares.   "A 15-minute walk after dinner has been linked to improved digestion, blood sugar regulation, mood enhancement, and increased energy levels, according to research conducted over the years."” If  .For many people, dinner is usually the largest meal of the day.  

you often find yourself feeling stuffed post-dinner but find it hard to take the plunge, explore these three advantages of walking after meals—and discover why it’s so beneficial.

Why Is a Post-Dinner Walk So Beneficial?

  "A habit-building approach called 'habit pairing,' is responsible for the efficacy of after-dinner strolls," Chesworth explains. . Convenient pairing is the act of creating new habits in addition to existing habits. . It’s simpler for the brain to adapt to a new routine if it is combined with an established one.” If preparing and enjoying dinner is a routine that fits seamlessly into your day, adding a post-dinner walk might be more achievable than you think. Wait 15 to 20 minutes after your meal, allowing time for digestion, then think about taking a walk around your area.

3 Advantages of Walking Post-Dinner

Aids Blood Sugar Management

“Research suggests that leisurely walks or physical activity should occur after every meal, particularly after carbohydrate-rich meals, such as bread, potatoes, and rice,” Chesworth states. “Typically, our dinners are higher in carbohydrates.” Following a substantial meal, taking a stroll can potentially reduce glucose levels by 12%, Chesworth explains.

Improves Metabolism

 your metabolism travels through the "thermic  “Digesting energy requires energy; in essence, your metabolism slightly ramps up during digestion. Likewise, your metabolism gets a mild boost during a gentle walk. By combining both, you receive a small extra boost to your metabolism.” While you enjoy a leisurely stroll—which can be paired with your preferred tunes or podcast—your body handles the rest, almost as if thanking you for initiating the metabolic process.

Elevates Your Spirits

Similar to other forms of exercise that can raise your endorphin levels, a simple post-dinner walk can do the same.  "You will start to look forward to your post-meal walks if you start walking after a few meals," says Chesworth. “For many, the last thought after finishing a meal is going for a walk, and while it may not seem critical at the moment, the gains from an extra stroll or two a day will accumulate over time.” You may even find yourself looking forward to your evening stroll almost as much as dinner itself.