15 Useful recommendations for hot summer days

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Summer brings many sunny and hot days and some rainy days. There are plenty of recommendations, tips and instructions on how to spend hot summer days healthy and safe.
And people who tolerate the summer heat well need to change their lifestyle, diet and clothing and a slightly different schedule of daily activities. Special care is recommended for the elderly, the chronically ill, infants and young children. High temperatures, increased sweating, burns, insect bites and food poisoning are just some of the dangers we face during the summer. Uncontrolled sun exposure and non-use of sunscreens can cause negative skin changes, including burns, accelerated aging, and ultimately melanoma – skin cancer – experts from the Institute of Food Health and Safety often warn.
The most important thing is to adhere to basic preventive measures. These are means with a protective factor, gradual exposure to the sun, special clothes, more frequent breaks.
1. When exposed to the sun, it is mandatory, especially for children, to use products with the highest protection factor (50), which must be applied in a sufficiently thick layer at least 30 minutes before leaving the home. This procedure is preferably repeated every two to three hours and after each bath.
2. It is necessary to gradually expose to the sun (the first day 15 minutes, then gradually extend the time) while avoiding exposure to sunlight in the period from 11 to 16 hours. Skin that gradually and continuously darkens can withstand up to ten times more UV rays than non-tanned skin.
3. When going out, it is necessary to wear light, wide and bright clothes made of natural materials. It is desirable to protect the head with caps or hats. It is advisable to wear sunglasses with a UV protective layer.
4. People who work outdoors (e.g. construction workers) should rest more often, be in the shade. They should drink at least one and a half glass of water every 30 minutes. Due to high temperatures and increased fluid loss through sweating, the body and skin need more water in summer (at least two liters a day or about eight glasses).
5. It is recommended to take the liquid slowly, in small quantities. Alcoholic, carbonated and sweetened beverages that will only increase dehydration should be avoided. Do not wait for a feeling of thirst to increase fluid intake, especially in the elderly, who have a weaker feeling of thirst.
6. If you suspect that the water in which you bathe is clean, avoid prolonged stay in such water due to possible infections. Be careful not to swallow this water or dive with your eyes open. Be sure to take a warm shower with soap and water after bathing in such water.
7. In summer, there are frequent bites or stings of various insects that can be manifested by redness and itching of the skin, and large painful swelling. In most cases, the condition calms down and passes after putting cold compresses and soothing creams in place of the swelling.
8. If you work in the garden, plan a trip to nature or spend an evening along the coast, be sure to bring insect repellent spray.
9. Food safety and health experts note – throughout the year (especially in summer) care should be taken to store and store food. In summer, due to the rise in temperature, improper storage of food shortens the shelf life. It significantly affects the quality and nutritional value of food.
10. On warm days, food preparation should be simplified as much as possible. Only fresh food should be used, adequately cooked and, if possible, fresh meals should be prepared daily. Pay special attention to perishable foods of protein origin (meat, eggs, fish, milk and dairy products).
11. In addition to proper food storage, heat treatment and thorough washing of fruits and vegetables, food poisoning will be prevented by frequent hand washing, and proper hygiene of dishes and utensils for working with food (especially meat cutting boards).
12. In summer, choose fresh fruits and vegetables, lean poultry and fish, legumes, cereals, seeds and low-fat fermented dairy products (e.g. yogurt, kefir). It is advisable to include vegetable soups and broths in the menus to compensate for electrolytes lost through sweating.
13. In summer, avoid large meals, fatty, hard-to-digest foods, salty or overcooked foods, cured meat products and industrial products, sweetened and carbonated juices, alcoholic beverages and caffeinated beverages due to the risk of dehydration!
14. It is therefore necessary to take into account preventive protection measures which can be reduced as soon as possible to the rule “Wash, Cool,Process, Separate. Applying this can greatly reduce your health risk. We should adopt and apply this rule in practice.
15. Simplified, the rule means “wash” all foods that are consumed fresh, hands and utensils for eating and preparation, “cool” foods that will not be consumed immediately or finished food should be cooled and stored at a temperature of 3-5 3-5 degrees Celsius , thermally “process” foods such as meat, poultry meat and similar products, because at temperatures above 60 uni C you destroy most bacteria, and “separate” foods of different hygienic status (fresh meat from ready meals or fresh vegetables).
By following these tips, you will probably be able to take advantage of all the benefits of summer, a possible stay at sea, rivers and sun without consequences for your health.

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