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Brought
to you by: Dr. Mark C. Campbell, D.C. |
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Preventing
Heat Illness |
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The
"Dog Days" of Summer are here. Your body is working
overtime to keep you coll, but stay alert for signs of heat
illness. Here are ways to avoid three types of "hot flashes":
1. Heat cramps: When you sweat a lot, you
lose electrolytes, which leads to cramping. These muscle spasms
usually hit the arms, legs, or stomach a few hours after running
around in hot, sticky weather. Tips: Drink
lots of water, but also replace electrolytes by grabbing a
replenishing drink like Gatorade; Limit salt intake, since
salt exacerbates dehydration; Get rest.
2. Heat exhaustion: As your body works to
cool you down, the surface blood vessels that enlarge to try
to cool the blood may collapse from a lack of body fluid and
lost minerals. You can start to feel weak, anxious, or dizzy.
You lose coordination and sweat a lot, and you may lose consciousness.
Tips: Move to a cool, shaded area, lie down
and elevate your feet. This helps restore normal blood volumes;
Make sure your clothes are loose enough so your body can “breathe,”
place a wet cloth on your forehead, and fan yourself; Down
more electrolyte-replacing liquids.
3. Heat stroke: The most serious of heat
illnesses, heat strokes occur when the body’s supply
of fluids and salt is depleted and the body temp rises to
a deadly level. Symptoms include a 103-degree or higher body
temperature; a lack of sweat; hot, red, dry skin; a rapid
pulse; difficulty breathing, and constricted pupils. Treatment:
Call 911. You must cool down as quickly as possible. Wrap
a potential heat stroke victim in wet blankets or clothes,
immerse them in cool water, or pour water over their body.
Use ice.
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Eat
your Iceberg Lettuce |
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 Did
you know that lettuce helps women cut hip fracture risk? A
study that was conducted links vitamin K
intake from produce- mainly lettuce- to a lower risk of hip
fractures in a group of middle-aged and older women. The results,
printed in the American Journal of Clinical Nutrition, are
from a 10-year study of more than 72,000 middle-aged and older
nurses.
The survey found that women who consumed at least 109 micrograms
of vitamin K per day had a 30 percent lower risk of hip fracture
than those who consumed less.
The study found that these food items contributed the most
to dietary vitamin K intakes: iceberg lettuce (29%), broccoli
(15%), cooked spinach (12%), cabbage (7%), raw spinach (6%),
romaine lettuce (6%), Brussels sprouts (5%), kale and other
greens (4%), and oil and vinegar dressing (2%).
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