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  • Sun Safety

    With the summer well underway, the time to enjoy the outdoors is upon us. Whether you’re planning to have a picnic or enjoying your own backyard, you will likely be spending a lot of time under the summer sun. While soaking up the sun is a favorite summer pastime for many, that “healthy glow” can quickly become skin damage.

    What is Sun Damage?

    The ultraviolet radiation found in sunlight is absorbed by the skin and can damage the genetic material in skin cells whether you get a sunburn or not. Over time, this damage accumulates and increases your risk of developing skin cancer.

    While sunlight exposure can cause damage at any age, exposure earlier in life is particularly dangerous. According to a study published by the American Association for Cancer Research, there is a direct link between sunburns earlier in life and higher risk of melanoma skin cancer. The women in the study who experienced a minimum of five sunburns between the ages of 15 and 20 years old were 80 percent more likely to later develop melanoma skin cancer than others.

    Early exposure means cells have more time to become damaged and ultimately result in skin cancer. That is why it is important to not only take precautionary steps to protect yourself, but your children as well. Skin damage can start at a young age, but so can safe sun exposure habits.

    Preventing Sun Damage

    On warm summer days it is natural to want to get outside and enjoy the sun. So, taking necessary steps to protect your skin from sun exposure should also be second nature.

    Try to avoid direct sun exposure, especially between 10a.m. and 4 p.m. when UV rays are the strongest. Plan any outdoor activities either early in the morning or late in the afternoon. Seek or create shade using umbrellas, shelters, or even a tree. Remember, there is no such thing as a “safe tan” so avoid tanning beds and sunlamps, which can also result in serious long-term skin damage and contribute to skin cancer.

    While it is best to stay out of the sun altogether, protecting yourself from the sun does not have to mean becoming a hermit during the summer months. By keeping these tips in mind, you can reduce the damage done to your skin without having to miss out on any of the outdoor fun and holiday festivities.

    This slip-slop-slap method of sun protection is based off an Australian sun safety campaign and is an easy way to remember how to protect yourself and your skin.

    • Slip: Slip on a shirt and other clothing to protect as much skin as possible.
    • Slop: Slop on sunscreen wherever your skin may be exposed. Make sure to use a broad-spectrum sunscreen with a minimum of 30 SPF. Reapply at least every two hours and always after swimming, sweating, or towel drying.
    • Slap: Slap on a hat and sunglasses that block at least 99 percent of UV light.

    In the United States, skin cancer is currently the most commonly diagnosed cancer. Pay attention to any new growths, sores, spots, and patches on your body that aren’t healing within a few weeks and consider scheduling a visit to your doctor. And remember, before you head outside, slip-slop-slap!

  • Have a Safe and Healthy Summer

    Have a Safe and Healthy Summer

    Memorial Day marks the unofficial start of summer. Warm weather usually rolls in for good around this time, school is winding down, and everyone is feeling stir‑crazy after a long winter and a rainy spring.

    Now that the weather looks like it will finally cooperate, everyone is eager to get outside. Here are some tips so you can enjoy your summer while staying safe and healthy.

    Bike safety

    Biking is a great way to spend time with your family. Before you pedal off this, make sure you keep bike safety in mind.

    • Wear a properly fitted helmet.
    • Wear proper clothing including good footwear. Avoid loose clothes and flip flops that could interfere with the bicycle.
    • Make sure bikes are the appropriate size. There should be 1 to 3 inches between you and the top of your bike when you stand straddling it with both feet flat on the ground.
    • Check your brakes and check and oil the chain.
    • Check tire pressure.

    Water safety

    Water can be fun but it can also be dangerous. To stay safe while playing in or near water, follow these tips:

    • Avoid swimming past your ability or in rough water.
    • Never leave children unattended even if they are experience swimmers.
    • Never swim alone.
    • Make sure water is deep enough before diving.
    • Teach children to avoid playing around open bodies of water.
    • Discourage children from jumping in to help another swimmer. Teach them to throw the victim a flotation device or something long to grab and to call an adult for help.
    • Make sure young children wear properly fitting, coast guard approved life jackets when swimming or playing near water.

    Bugs

    Unfortunately bug bites and stings are part of the territory when it comes to summer. Take these precautions to avoid bites and stings:

    • Check under decks and eaves for bee and wasp nests.
    • Use insect repellent on the outside of clothing as well as exposed skin.
    • Use repellent containing no more than 30% DEET.
    • Avoid bright colored or floral clothing and scented soaps, perfumes, and hair products.
    • To avoid ticks, wear long-sleeved shirts and pants and tuck your shirt into your pants and your pants into your socks.
    • Check one another for ticks at the end of the day.

    Sun and heat safety

    Those most at risk for heat-related illness are young children and the elderly. Remember the following to protect yourself and family members from heatstroke and sunburn:

    • The sun’s rays are strongest between 10 a.m. and 4 p.m. Take extra precautions during those times.
    • Apply sunscreen 30 minutes before going out and every two hours while outside. If you are swimming or sweating you will need to use waterproof sunscreen and reapply more often.
    • Sunscreen should have SPF of 15 to 30 and should protect against UVA and UVB rays.
    • The sun’s rays can be damaging even on cloudy days.
    • Watch for signs of heat-related illness such as fainting, dizziness, headache, nausea, flushed appearance, increased heart rate, and body temperature of 103 or higher.
    • Drink lots of fluids and avoid beverages with alcohol or caffeine.
    • Wear light colored, loose fitting clothing, a hat, and sunglasses with 100% UV protection.
    • Keep children under one out of the sun as much as possible.

    Remember, should you get sick or injured, Fisher-Titus is here for you. Convenient Care is open Monday-Friday from 9 a.m.-8:30 p.m. and Saturday and Sunday 9 a.m.-3 p.m. We also offer scheduled and on-demand virtual visits and our Emergency Room is here for you 24/7.

  • Keeping Kids Active at Home

    Do your kids have energy to spend without their usual outlets like gym class and recess or organized sports? Keeping kids active in the same ways they are accustomed to while participating in school activities is difficult but also important. Whether you’re looking for fun ways to keep your younger kids active or trying to help older kids stay in shape for athletics, here are some ideas for staying active at home.

    For Younger Kids

    Simon Says Fitness – Simon says “do 5 jumping jacks!” Simon says “run in place!” Turn a game your kids already love into a fun way to be active. Get creative with your prompts and don’t forget to try and trick them with some “Simon didn’t say so!”

    Treasure Hunts – This is a game you can play inside or outside to get the kids up and moving. Either hide items around the house or come up with a list of items you know they will be able to find. See who can find the most items or who can find them the quickest.

    Bike Rides – With everyone getting stir-crazy, a bike ride is a great way for the family to get out of the house together. In addition to riding around the neighborhood, we are also lucky to have the reservoir and North Coast Inland Trail here in Norwalk as great places to go for a ride.

    Obstacle Course – Set up some obstacles around the yard and take turns going through the course. Time yourselves to see who can complete the challenge the fastest and then rearrange the obstacles and try again!

    For High School and Junior High School Kids

    Yoga – There are lots of online resources for yoga and it’s a great exercise for core strength, balance, and flexibility. Find a video on YouTube you like and you’re ready to go!

    Body Weight Exercises – There are many exercises that use your own body weight and require no equipment and you’re probably already familiar with them. Pushups, lunges, reverse lunges, squats, and planks can all easily be done at home.

    Jump Rope – Jumping rope is great exercise and the only piece of equipment required—rope—is easy to find. Be sure to jump on a flat surface and remove any obstacle like rocks or sticks. Challenge yourself to see how many jumps you can get in a set amount of time and have fun with the exercise.

    Line Jumps – Draw a line with chalk on the driveway or mark it with tape. Make sure wherever you are doing your drills is an even surface to prevent injury. Using the line as your guide, jump in-place or down-the-line jump alternating using both feet or one foot at a time moving forward and backward and side to side. Use the balls of your feet to jump and keep your body weight on the instep and big toe.

  • The 5 Best Healthy Summer Foods

    The five best healthy summer foods include watermelons, leafy greens, corn on the cob, tomatoes and berries. Summer has many great benefits including a bountiful supply of fresh fruits and vegetables. The great part is that during the summer you can stock up on fruits and veggies in your own garden or at a local farmer’s market. Learn more about those five healthy food tips for summer below.

    Top Healthy Summer Foods

    • Watermelons
    • Leafy Greens
    • Corn on the Cob
    • Tomatoes
    • Berries

    Watermelon

    Watermelon is at the top of the list. Besides being very refreshing on a hot’s summer day, it also is a fruit that can provide you some added hydration. Did you know that watermelon is 92 percent water and packed with vitamins and minerals? In addition, it contains lycopene which provides anti-inflammatory properties.

    Leafy Greens

    Leafy greens, such as swiss chard, contain abundant amounts of phytonutrients providing antioxidant and anti-inflammatory properties. Swiss chard also is a good source of fiber with more than 3.5 grams for 1 cup cooked. High fiber foods can help with blood sugar management. Swiss chard is a low calorie vegetable with-one cup having only 35 calories and 7 grams of carbohydrates.

    Corn on the Cob

    Fresh sweet corn is a popular summer side dish. Many people love the taste, yet another plus is that it contains two antioxidants that can be beneficial for eye health—lutein and zeaxanthin. It also is a good source of vitamins including folate, an essential nutrient and very important in pregnancy to avoid neuro-tube defects. Do you have high blood pressure? Corn on the cob also has potassium, which is important for controlling blood pressure.

    Tomatoes

    Tomatoes are another essential food to add to your summer menu. While tomatoes are available year-round, they are most flavorful and more plentiful from July through September. The tomato provides lycopene which may help protect you from sunburns. In addition, this fruit, generally categorized as a vegetable, contains several important micronutrients including vitamin C, vitamin A, potassium, B6, folate, niacin, and vitamin E—all of which work together to keep us healthy.

    Berries

    Summer is a perfect time for fresh raspberries, blueberries and strawberries. You can eat them alone. add them to your favorite salad or create a healthy dessert with them. Any way you serve them, berries are an excellent source of vitamins and minerals. They also contain fiber, which can be beneficial for weight management. Berries provide a source of phytochemicals including anthocyanins and ellagic acid, which may help defend against heart disease and cancer.

    Summer is a wonderful time to start incorporating new foods to put you on a healthier path.