Summer health Advice and tips on staying well this summer

Transcription

1 Summer health Advice and tips on staying well this summer Wiltshire Healthy Lives Helping everyone to live well

2 Summer health During the warmer weather, we enjoy longer days and sunshine, however this can result in some unwanted health issues. We have put together some advice and tips to help you stay well this summer. Contents Check for ticks after being outdoors 3 What to keep in your medicine cabinet 4 Don t let allergies ruin your summer 5 o Hay fever o Asthma Sunburn 9 Heat exhaustion and heat stroke 13 Top tips for healthy living o Stop smoking 14 o Cut down on alcohol 15 o Eat a balanced diet 17 o Keep active 18 o Manage your stress levels 18 o Get screened 19 2 Wiltshire Healthy Lives Helping everyone to live well

3 Check for Ticks after being outdoors If you like to spend time outdoors, especially in woods, heath areas or your local park you could be exposed to ticks. These are small, spiderlike creatures that feed on the blood of animals, including people. Most tick bites are harmless; however, some ticks are infected with bacteria which can cause Lyme disease. If you do see a tick on your skin, it s important to remove it safely and as quickly as possible. To remove a tick, use a pair of fine-tipped tweezers or a tick removal tool. Grasp the tick as close to the skin as possible and pull upwards slowly and firmly. Wash your skin with water and soap afterwards, and apply an antiseptic cream to the skin around the bite. It s important to be Lyme disease aware, and you should contact your GP promptly if you begin to feel unwell with flu-like symptoms or develop a spreading circular red rash. 3 Wiltshire Healthy Lives Helping everyone to live well

4 Tip: Make sure you have a well-stocked medicine cabinet at home to help you with pain relief and minor injuries. There is usually no need to panic if you have a minor cut, a headache or have been bitten by an insect because you can treat these things quickly and easily in the comfort of your own home as long as you are prepared. 4 Wiltshire Healthy Lives Helping everyone to live well

5 Don t let allergies ruin your summer Spring and summer are the time of year when allergies such as hay fever and asthma can get much worse with symptoms including sneezing, coughing, skin rashes and shortness of breath. If you are suffering with a runny nose, itchy eyes, irritated skin or a tickly throat, you can get the medication you need by visiting your local pharmacy. Your pharmacist can also provide you with expert advice to help manage your health during the warmer months. Hay fever can be controlled by using over the counter mediation, including antihistamines or corticosteroid nasal sprays and drops. Asthma is usually treated by using an inhaler, a small device that lets you breathe in medicines, which is prescribed by your GP. If you think you are having an asthma attack, you should: 1. Sit down and try to take slow, steady breaths. Try to remain calm, as panicking will make things worse. 2. Take one puff of your reliever inhaler (usually blue) every seconds, up to a maximum of 10 puffs. It s best to use your spacer if you have one. 3. Call 999 for an ambulance if you don t have an inhaler with you, you feel worse despite using your inhaler, you don t feel better after taking 10 puffs, or you re worried at any point. 4. If the ambulance hasn t arrived within 15 minutes, repeat step 2 above. Stay updated when pollution levels increase with Know & Respond Wiltshire alerts via SMS or . Find out more and sign up at: 5 Wiltshire Healthy Lives Helping everyone to live well

6 Tips to help you manage your hay fever If you need to go outside, the tips below may help to reduce your exposure to pollen o Avoid cutting grass, playing or walking in grassy areas and camping particularly in the early morning, evening and at night, when the pollen count is at its highest o Wearing wraparound sunglasses to stop pollen getting in your eyes when you re outdoors o Taking a shower and changing your clothes after being outdoors to remove any pollen on your body o Keep car windows closed. You can buy a pollen filter for the air vents in your care, which need to be changed every time the car is serviced Stay indoors when the pollen count is high (over 50 grains per cubic metre of air) o o o o o o o Keep windows and doors shut in your house. If it gets too warm, draw the curtains to keep out the sun and lower the temperature Don t keep fresh flowers in the house Vacuum regularly, ideally using a machine with a high-efficiency particle arresting (HEPA) filter Damp dust regularly. Dusting with a damp cloth, rather than a dry one, will collect the dust and stop any pollen being spread around Keep pets out of the house during the hay fever season. If your pet does come indoors, wash them regularly to remove any pollen from their fur Don t smoke or let other people smoke in your house. Smoking and breathing in other people s smoke will irritate the lining of your nose, eyes, throat and airways making your symptoms worse. If possible, avoid drying clothes outside. Applying a small amount of Vaseline Applying a small amount of Vaseline (petroleum gel) to the nasal openings to trap pollen grains 6 Wiltshire Healthy Lives Helping everyone to live well

7 7 Wiltshire Healthy Lives Helping everyone to live well

8 Hot days and warm nights can have an effect on our health Some of the main risks that can have a significant effect on health during the hot spells include dehydration, overheating, (which can make symptoms worse for people who already have problems with their heart or breathing), heat exhaustion and heat stroke and sunburn. Knowing how to keep cool and manage health conditions during hot weather can save lives. The most likely people affected by the heat are: Older people, especially over 75 Babies and young children People with a serious condition, especially heart or breathing problems People with mobility problems, who have had a stroke People on certain medications, including those that affect sweating and temperature control People who misuse alcohol or drugs People who are physically active at work or leisure To stay cool and reduce your health risks, you should: Stay out of direct sunlight Have cool baths or showers or splash yourself with cool water. Placing your wrists under cool running water can help Drink cold drinks regularly, such as water and fruit juice. Avoid tea, coffee and alcohol. Check up on friends, relatives and neighbours who may be less able to look after themselves. 8 Wiltshire Healthy Lives Helping everyone to live well

9 Sun safety Sunburn and heat exhaustion Most of us enjoy spending time in the sun and it s easy to underestimate your time in the sun and not realise you re getting burnt. Sunburn is skin damage caused by ultraviolet (UV) rays and while it is often short-lived and mild, it s important to try and avoid it, because it can increase your chances of developing skin cancer in later life. To prevent sunburn you should be protecting your skin from strong sunlight by: Staying in the shade when the sun is at its strongest, particularly between 11am until 3pm Wearing a wide brimmed hat that shades the face, neck and ears A long sleeved top Trousers or long skirts in close-weave fabrics that do not allow sunlight through Sunglasses with wraparound lenses or wide arms Sun screen that it at least SPF30 with 4-star UVA protection Sun screen should be applied to all exposed skin, including the face, neck and ears (and head if you have thinning or no hair) and reapplied if after you have been in water and after towel drying. Remember: Children under the age of six months should be kept out of direct strong sunlight. 9 Wiltshire Healthy Lives Helping everyone to live well

10 10 Wiltshire Healthy Lives Helping everyone to live well

11 What to do if you are sunburnt If you have sunburn, you should get out of the sun as soon as possible and head indoors or into a shady area. You can treat mild sunburn at home, and the following advice may help to relieve your symptoms until your skin heals: Cool the skin by sponging it with cold water or by having a cold bath or shower applying a cold compress such as a cold flannel to the affected area may also help Drink plenty of fluids to cool you down and prevent dehydration Apply a water based emollient or petroleum jelly (such as Vaseline) to keep your skin cool and moist Take painkillers such as ibuprofen or paracetamol to relieve any pain aspirin should not be given to children under 16 Try to avoid all sunlight, including through windows, by covering up the affected areas of skin until fully healed You should contact your GP or call NHS 111 for advice if you feel unwell or have any concerns about your sunburn, particularly if you are burnt over a large area or have any of the more severe symptoms listed below. Signs of severe sunburn can include: Blistering or swelling of the skin Chills A high temperature (fever) of 38C (100.4F) or above Dizziness, headaches and feeling sick (symptoms of heat exhaustion) 11 Wiltshire Healthy Lives Helping everyone to live well

12 12 Wiltshire Healthy Lives Helping everyone to live well

13 Heat exhaustion and heatstroke Heat exhaustion is caused by a loss of body fluids after being exposed to heat for a prolonged period of time, and someone with heat exhaustion will feel sick, faint and sweat heavily. If you have heat exhaustion you should immediately go into a cool place and drink plenty of water and if possible, remove excess clothing. You should start to feel better within half an hour and have no long lasting complications. Heatstroke is a more serious condition and occurs when the body s temperature becomes dangerously high. The body is no longer able to cool itself and starts to overheat. Young children, very elderly people, and people with some long-term conditions are more at risk of developing heatstroke. If cases of heatstroke, where symptoms include dry skin, vertigo, confusion, headache, thirst, nausea, rapid shallow breathing and cramping you should dial 999 to request an ambulance. While waiting for the ambulance, you should: Immediately move the person to a cool area Increase ventilation by opening windows or using a fan Give water to drink BUT DO NOT give them medication such as aspirin or paracetamol Shower skin with cool, not cold, water or cover their body with cool damp towels or a sheet Left untreated, heatstroke can lead to complications, such as brain damage and organ failure and in some cases it is possible to die from heatstroke. 13 Wiltshire Healthy Lives Helping everyone to live well

14 Top tips for Healthy Living You can help yourself to stay healthy in lots of ways; even small changes to your lifestyle can improve your health and cut your risk of developing an illness. Stop Smoking It can be a big step to stop smoking, but with NHS support you are four times more likely to succeed. If you decide to stop smoking you can reduce the risk of developing cancer, heart disease and stroke and improve your overall general health. You will also be protecting the health of those around you. Quitting isn t easy and you have to do it when you feel ready as you are more likely to succeed. You can find out more about the risks associated with smoking and how you can get support by visiting: Here are some tips for quitting successfully: Prepare for your quit attempt and choose the support that is right for you. Make an appointment to see your local Stop Smoking Advisor or look on-line for information at Use Nicotine Replacement Therapy (NRT) or Champix as they will help reduce withdrawal symptoms and help minimise any cravings Consider using an electronic-cigarette or vaporiser. Set a Quit Date and decide not to have even one puff after this date 14 Wiltshire Healthy Lives Helping everyone to live well

15 Download the support app from to receive messages throughout your quit attempt Drink plenty of water and do some exercise as this will help with the cravings If you are struggling remember the reason you a quitting Remember that the best thing you can do for your health is to stop smoking completely Cut down on alcohol Regularly drinking alcohol above the recommended limits increases your risk of illness and can also make it difficult to maintain a healthy weight. Guidelines advise that men should limit their intake to between three and four units of alcohol a day. Women should limit their intake to between two and three units. A unit of alcohol is equal to about half a pint of normal strength larger, cider or bitter, a standard glass of wine or 25ml of spirits. Do you know your limits? Find out how to calculate the units of alcohol in your drinks by using the NHS DrinkCheck. For more advice on how you can reduce your alcohol intake please visit the One You drinking page. You can also find out more about the risks associated with drinking and how to drink sensibly by contacting your local specialist call or wiltshire.enquiries@turning-point.co.uk 15 Wiltshire Healthy Lives Helping everyone to live well

16 16 Wiltshire Healthy Lives Helping everyone to live well

17 Maintain a healthy weight Being overweight can increase your risk of developing cancer, heart disease and stroke. If you are concerned about your weight, your GP should be able to provide you with information and support in achieving a healthy weight. You can calculate your body mass index (BMI) to see if you re a healthy weight. The following tips can help with maintaining a healthy weight: Eat a balanced diet Making sure you eat a wide range of wholesome fresh foods can help keep your weight constant as well as making sure you get the nutrients you need. Try to eat at least five portions of different fruit and vegetables each day and choose fresh produce rather than processed and pre-prepared ready meals. You should try to eat different foods over the week, rather than having the same thing every day for breakfast or lunch this will ensure you are getting a range of vitamins and your body does not develop intolerances to food that you tend to eat too often. For more advice on eating a balanced diet please visit the One You eating well page. 17 Wiltshire Healthy Lives Helping everyone to live well

18 Keep active Keeping active is a key part of both physical and mental well-being. Thirty minutes a day of a steady physical activity is highly recommended, and activities such as walking, swimming, yoga and cycling can help your body and mind stay in shape. If you are over 18 and would like help to improve your fitness levels or lose weight, see the health trainer service page for further details about how specially trained staff in Wiltshire can support you in achieving your goal. If you would like more advice about being physically active visit the One You moving page. Manage your stress levels Stress and worry can affect us in several ways. It affects how we feel, how we think and how we relate to the world around us. Physical symptoms may include exhaustion, lack of motivation, loss of or increased appetite, headaches, crying, sleeplessness, and oversleeping. For advice on reducing your stress levels and how to cope, visit One You managing stress page or speak to your GP. Get screened 18 Wiltshire Healthy Lives Helping everyone to live well

19 There are a number of screening programmes which can detect certain diseases at an early stage when treatment is more likely to be effective: Bowel cancer screening men and women aged between 60 and 69 are automatically sent a test kit to be completed at home, once every two years. Breast screening women aged between 50 and 70 are automatically invited for a free breast x-ray (mammogram) every three years. Cervical screening this is not a test for cancer but a method of preventing cancer by detecting and treating early abnormalities which, if left untreated, could lead to cancer in a woman s cervix (the neck of the womb). Women aged between 25 and 49 are automatically invited for free cervical screening every three years. Those aged between 50 and 64 are invited every five years. If you are sent a test or an appointment for a screening, please take that appointment as it could save your life. 19 Wiltshire Healthy Lives Helping everyone to live well

20 For further information on health advice and tips visit: Wiltshire Healthy Lives Helping everyone to live well