Summer Safety Tips
NEW YORK (Jun 1, 2005)
- Avoid Air Pollution When Exercising in the City
- Getting Your Feet Ready For the Summer Season
- Coping with Allergies
- Enjoy Summer Sports Without Getting Injured
- Summer Holiday Health and Safety Tips
- Protect Your Children From the Sun
- Summer Slimming Tips
Cough, Gasp, Wheez!
How To Avoid Air Pollution When Exercising in the City
As environmentalists have pointed out, it can be as dangerous to be outdoors behind a city bus – walking or bicycling – as it is to be in front of one. All the exhaust and smoke – even when they have been reduced by clean air technology – can damage a person's health. The dangers of urban air pollution are of special concern to those who exercise by running, bicycling, or skating: these individuals, while trying to help their bodies through exercise, should take care that they do not harm themselves through exposure to air pollution.
Dr. Joseph T. Cooke, Associate Director of Medical Critical Care at NewYork-Presbyterian Hospital/Weill Cornell says that air pollution is definitely a problem for those who work out in the city. The main culprits are ozone, fine particulate matter, and carbon monoxide, he says. These pollutants irritate the lungs and respiratory system, and can exacerbate the problems of persons with underlying disease – such as asthma, bronchitis, emphysema, or cardiopulmonary maladies.
If you have heart or lung disease, Dr. Cooke says, in summer, you should, if possible, exercise indoors, preferably in an air-conditioned room. If you must go outdoors, the early morning or evening is best. It will be cooler, the sun is not at its peak, and the ozone levels will be at their lowest.
Dr. Cooke says that epidemiologic studies have linked air pollutants to harmful effects on the heart and lungs, to emergency hospital admissions, and to deaths. The pollutants affect the lungs by causing inflammation or irritation of the airway lining. More mucus and phlegm is produced, he says, and small muscles surrounding the airway respond by squeezing down. The work in breathing increases, and it becomes more difficult to get oxygen into the body.
In addition to fine particulates – which are emitted by the diesel engines of trucks and buses – the two most significant environmental culprits are carbon monoxide and ozone, Dr. Cooke says. Carbon monoxide arises from cigarette smoke and automobile exhaust. It has a tremendous ability to force oxygen out of our circulatory system – it combines with hemoglobin 200 times faster than oxygen. Overexposure may lead to headache, dizziness, confusion, and dangerous increases in body temperature.
Ozone, which is a large component of the smog found in cities like Los Angeles and New York, results from the interaction of sunlight and chemicals found in car exhaust. Ozone adversely affects a person's breathing pattern and causes the airways in the lungs to become smaller and more resistant to oxygen exchange. Because of ozone, a person working out has difficulty taking deep breaths, and has to breathe faster. As a result, the exercise becomes more stressful and difficult. Dr. Cooke offers these simple tips:
- Do not run on or near roads where there is heavy truck or bus traffic.
- Work out in the early morning or later in the evening.
- Exercise indoors if possible.
- If you experience any difficulty breathing, stop your exercise immediately and see your doctor.
Hot To Trot!
Getting Your Feet Ready For the Summer Season
A winter of wearing tight-fitting shoes or boots can wreak havoc on your feet and make you think twice before putting on scanty sandals or going barefoot.
"Unlike the rest of the body, people seem to neglect their feet throughout most of the year and, therefore a host of problems that can become compounded once the summer arrives," says Dr. Richard Scher, a dermatologist and nail specialist at NewYork-Presbyterian Hospital/Columbia.
Here is Dr. Scher's prescription for preparing your tired treads for summer fashion:
- Treat corns and calluses. These hard, thickened areas of skin can be treated with warm soaks and sloughed off with a pumice stone. Corns can be removed by a podiatrist. Avoid over-the-counter treatments that contain acid, as they can burn skin or cause ulcers.
- Don't forget cracked heels. These are not only unsightly but are prone to infection. Exfoliating products, such as an alpha-hydroxy acid, are recommended for treating cracked heels.
- Watch out for ingrown toenails. First, soak your feet in warm water with a few pinches of ordinary table salt. Then gently push the skin away from the nail with a moist washcloth or towel. File the ingrown nails with a clean, new emery board, apply antibiotic ointment, and cover with a bandage. If the ingrown toenail persists, or if it is too painful to treat yourself, consult a physician.
- Athlete's foot is easily treated. To avoid developing athlete's foot in the first place, do not go barefoot in public areas. Swimming pools, locker rooms, and saunas are havens for germs. Wear rubber sandals in wet places and dry your feet thoroughly – especially between the toes – after you shower. An over-the-counter anti-fungal cream is effective in treatment of athlete's foot, however, if it does not get better, consult your dermatologist.
- If you suspect the possibility of toenail fungus it is reasonable to try a topical antifungal preparation for a few weeks. If there is no response, it is advisable to contact your dermatologist to confirm the diagnosis of a fungus infection or other possible nail disorders.
- Soak feet regularly in a warm salt-water solution and follow with pumice treatment of heels and calluses.
- At night, apply moisturizing cream or lotion to clean feet. Mint and menthol-infused creams are excellent soothers for tired feet.
- Before bedtime, give your feet a well-deserved massage by kneading the sole of each foot with your thumbs. Be sure to include the instep and toes.
- Wear shoes that are well-cushioned, substantially soled, and comfortable.
Atchoo! 'Tis the Season For Sneezing
NewYork-Presbyterian Specialists Offer Advice on Coping with Allergies
Itchy, watery eyes. Stuffy nose. Sneezing. Sound familiar? As much as we love it, warm weather can spell misery for the 20 to 30 million Americans who suffer from allergies.
According to Dr. Rachel Miller, Assistant Professor of Clinical Medicine, NewYork-Presbyterian Hospital/Columbia, the majority of spring respiratory problems come from inhaling such allergens as pollen and mold spores. Exposure to dust, pet dander, and other indoor pollutants can worsen the severity of spring and summer allergies, essentially adding fuel to the fire.
In addition, Dr. Elizabeth Leef-Jacobson, Assistant Attending Physician at the Iris Cantor Women's Health Center of NewYork-Presbyterian Hospital/Weill Cornell, says allergies can trigger or worsen asthma and other respiratory illnesses.
Drs. Miller and Leef-Jacobson suggest the following tips to help allergy sufferers weather through the season:
- If you stay in air-conditioned areas, you may reduce your symptoms. Be aware they will flare up the moment you go outside and may remain with you for the rest of the day.
- Window air-conditioning units do not filter out pollen and mold spores. If you use an air-conditioner, keep it clean. Heating, ventilation, and air-conditioning systems harbor moisture, mold, and dust.
- If you suffer from mild symptoms, over-the-counter antihistamines will help for a few hours. Caution should be taken because they may cause drowsiness. Occasionally, older men develop urination problems when taking antihistamines.
- If you need more relief, over-the-counter antihistamines combined with a decongestant can relieve symptoms. But read the package for health warnings. People taking multiple medications, and those with chronic medical problems like hypertension, should consult a physician.
- If you are concerned about your symptoms, please see your physician. In almost all instances, identifying allergic sensitivities and tailoring treatment with prescription drugs, nasal sprays, eye drops, non-sedating antihistamines or allergy shots, or specific allergen avoidance can help alleviate symptoms.
How To Enjoy Summer Sports Without Getting Injured
NewYork-Presbyterian Physicians Recommend R.I.C.E. and Other Advice
Summer, in all its blazing, sunny glory, is back! There's plenty of time to get out on the fairway with your golf clubs or onto a court with your racquet. However, this also means there's time for a sports injury to put an end to your summer fun. Golfer's elbow, climber's finger and runner's knee are just a few of the problems that can plague the boys (and girls) of summer. Dr. William Levine, Chief of Sports Medicine at NewYork-Presbyterian Hospital/Columbia, and Dr. Michael W. O'Dell, Associate Chief of Rehabilitation Medicine at NewYork-Presbyterian Hospital/Weill Cornell recommend the following rules of the game to avoid athletic injuries:
- Your best bet is to prevent injuries before they happen. First of all, start slow. Don't expect to be in the same playing condition that you ended up in last fall, even if you have been maintaining your fitness level. New activities require muscles and joints to respond in a different way. This may result in minor soreness while your body adjusts. If you push yourself too hard too soon, that minor soreness could turn into something more serious.
- Don't forget to warm up. Although you may feel warm in good weather, you still have to give your muscles a chance to go through the motions and get blood pumping to all the necessary areas. Gentle stretching before finishing your activity will help those hard-working muscles retain and improve flexibility.
- For tennis elbow, runner's knee, and similar injuries, try R.I.C.E. – rest, ice, compression, and elevation. Rest means that the injured area is not put through any undue strain. When icing a body part, apply the ice in a covering so that it is not in direct contact with the skin. A cotton handkerchief covering the ice is helpful. Ice the affected area several times a day, for about 20 minutes at a time. Compression is applying pressure to the injured area to stop bleeding (if any is occurring) or to reduce swelling. Elevation helps in these respects as well. Compression and elevation are to be used in the case of acute injuries, such as a twisted ankle.
- Take frequent breaks. Even tennis pros rest between sets. Taking a rest doesn't mean that you have to completely stop all activity (although it may be advisable sometimes) just rest the body parts that are working hard and are susceptible to injury.
- The single most important thing you can do is pay attention to your body. Don't ignore the little aches and pains in the joints and muscles. They are early signals that could help you prevent more serious injuries.
Summer Holiday Health and Safety Tips
From the Morgan Stanley Children's Hospital of NewYork-Presbyterian
There is nothing worse than a fun holiday weekend that ends suddenly due to an accident or illness. To prevent unnecessary problems from ruining your Memorial Day or July 4th celebrations, Dr. Steven Miller, Director of the Pediatric Emergency Department at Children's Hospital of NewYork-Presbyterian/Columbia, offers the following helpful tips.
If you are planning to barbecue:
- Never add lighter fluid to an existing fire.
- Always light the match before turning on a propane gas grill.
- Parental supervision is essential – keep all children away from the grill.
- Make sure your children play on equipment that is appropriate for their size and age (i.e. swings that they can't fall from or a seesaw that is not too high for a young child).
- If the park has wooden playground equipment, make sure there are no protruding splinters that can get caught on a child's skin.
- If there is a sandbox, check for broken glass or other dangerous refuse before allowing your child to play in it.
- Use sunscreen SPF 30 at all times. Sunburns in childhood can be dangerous later in life. Babies up to 6 months should be kept out of the sun completely.
- Use child-safe insect repellents.
- Get rid of any stagnant water pools near your home.
Physicians at the Morgan Stanley Children's Hospital of NewYork-Presbyterian warn that no firecrackers or even sparklers are safe. Leave the fireworks to the professionals.
It's Never Too Early To Prevent Skin Cancer
NewYork-Presbyterian Hospital Dermatologists Offer Tips on How to Protect Your Children From the Sun
The incidence of melanoma, a potentially fatal skin cancer, is increasing dramatically. It is currently the most common type of cancer in young women between the ages of 25 and 29.
Sun exposure plays a significant role in the development of melanoma. Although more and more adults are following their doctor's advice and using sunscreens during outdoor activities, many of us are unaware of how important it is to make sure that our children, especially infants, are getting the necessary skin protection.
According to Dr. Diane Berson, a dermatologist at Iris Cantor Women's Health Center of NewYork-Presbyterian/Weill Cornell, "intense sun exposure prior to age 20 may be more of a significant risk factor for skin cancer than sun exposure past the age of 20. Three or more blistering sunburns early in life, or three or more years of working out of doors, (e.g. camp counselors or lifeguards), without protection, can increase the risk of skin cancer by more than three times."
Dr. Berson recommends the following guidelines to help protect our children from the harmful effects of the sun:
- Babies up to 6 months should be kept out of the sun completely.
- Children older than six months need regular daily applications of sunscreens that are water and sweat-proof. Some of these sunscreens are available in spray form, which is often more convenient for children.
- Depending on the size of the child, approximately one ounce of suncreen should be applied to the entire body surface one half hour before going outside and should be reapplied after swimming.
- Parents should also note that if their child has freckles, this is a sign that their skin has sustained some sun damage.
- Moles present at birth need to be evaluated by a dermatologist. In some cases, they may need to be removed because of a possible risk that they may develop into a melanoma later in life.
- Teenagers, who are often very concerned about having a tan, should be reminded that tanning creams are safe and will give them the same look without the harmful rays of the sun.
- Tanning beds are not good for anyone!
Preparing for Swimsuit Season?
New York Weill Cornell Dietician Offers Summer Slimming Tips
Summer is approaching. It's time to get out those swimsuits and head for the beach. If you haven't been able to shed those extra pounds before now, don't panic – it's not too late, says Martha McKittrick, a Registered Dietician at NewYork-Presbyterian Hospital/Weill Cornell. She offers some summer slimming tips that will help you cut down on calories and fat without too much effort or sacrifice:
- Take advantage of fresh summer vegetables. Indulge in salads, and steamed or grilled vegetables. Season vegetables with spices, lemon and balsamic vinegar, a little Parmesan cheese and low-fat dressings.
- Try to make vegetables the main focus of your meal, then add small portions of protein and/or starch.
- Craving something sweet? Bypass cake, cookies and ice cream, instead, opt for fresh berries, melon and other kinds of fruit. Fruit is fat-free, high in nutrients and fiber, and a natural energizer. Try non-fat frozen yogurt with your favorite fruit, and you have a delicious, fat-free, low-calorie dessert.
- Drink plenty of fluids in hot weather, but watch out for high-calorie beverages such as juice, whole milk, regular soda, and alcohol. Instead, reach for water, seltzer, juice diluted with seltzer, low-fat milk, or iced tea.
- Drink alcohol in moderation as it contains many "empty" calories, and may stimulate your appetite.
- Grilling is a great way to add flavor while reducing fat and calories. Try wrapping fish or chicken in foil, add vegetables and seasonings, and grill. Grilling meats allows some fat to drip off, which lowers fat and calorie content.
- Cookouts with family and friends should not signal diet disaster. Try "calorie banking" by cutting back on calories a week before these special occasions so that you can indulge a little and enjoy yourself. However, try to restrict high-fat foods such as potato chips and mayonnaise-based salads.
- Take advantage of the warm weather by increasing your exercise. Play a game of frisbee, volleyball or tennis, take long walks, or swim laps.
