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How To Avoid Heat Stroke and Heat Exhaustion

How To Avoid Heat Stroke and Heat Exhaustion

An increasing number of patients with cases of heat stroke and dehydration mostly happen during the month of July and August every year.

The American College of Emergency Physicians provides suggestions on how to stay safe in hot weather:

  • Heat index checking before going out to work, play or practice and plan accordingly.
  • Try to avoid the direct sunlight in the middle of the day as much as possible. You can schedule your activities for early morning or early evening hours.
  • Wear loose, light-colored clothes and hats because the dark colors absorb the heat.
  • Drink lots of water or sports drinks, about 8 ounces an hour when in the sun in order to avoid dehydration.
  • Taking frequent breaks in the shade or in air-conditioning can cool you off.

You may calculate the “apparent temperature” before taking part in activities. According to the National Oceanic and Atmospheric Administration, At 90 degrees and 50 percent humidity, it feels like 96. While at 70 percent humidity, it feels like 106 degrees. Heat exhaustion is likely, so take it easy.

Heat exhaustion can include:

  • Cramps

  • Heavy sweating

  • Nausea

  • Heart-rate changes

  • Dizziness


You may want to get the victim out of the sun, remove excess clothing and place cool towels on extremities. Fan and give small sips of water.

It feels like 107 degrees for the 95 degrees and 50 percent humidity. When 70 percent humidity, it feels like 124 degrees. That temperature with any higher temperature or humidity, it is extremely dangerous to be outside, and heatstroke could occur.

Humidity ranging from 35-55 percent at 100 degrees can cause heat exhaustion. Then humidity of 60 percent or higher at 100 degrees puts a person into heat stroke territory.

And this explains how heat and high humidity is a dangerous combination.


Heatstroke is a medical emergency.


  • Confusion

  • An altered mental state

  • Unconsciousness

  • Hot, dry skin.


Do not give fluids, which can cause seizures and just call 911.



What to Do If You Get Chest Pain While Exercising

What to Do If You Get Chest Pain While Exercising

When you experience chest pain, several thought processes might begin to take place.

You may wonder if you are having a heart attack. You might also be doing something physically strenuous, and think your pain is associated with that physical activity and not a sign of a possibly dangerous heart problem. The health of your heart is too much important to ignore, so knowing exactly what to do when you experience chest pain while exercising could prove to be a bit of life-saving knowledge.

The First Step – Stop What You Are Doing

When jogging, you begin to feel a tightening or constriction in your chest. Even though you may not be experiencing a symptom of a dangerous heart condition, you should stop jogging immediately. The same applies to lift weights, cycling or performing bodyweight exercises, etc. The activity does not matter, only that you stop exerting yourself physically if you experience chest pains of any kind.

Find a calm and comfortable place to relax and let your breathing return to normal. If your chest pain goes away, that could or could not be a good sign. The physical activity may have caused pain in your chest muscles. Or you could have overstressed your heart, and when stopping, your heart rate returned to normal and the pain disappeared.

Diagnosing Your Chest Pains

How do you tell if the pain in your chest is a sign of heart problems or just muscle soreness? The truth is, it can be very difficult to differentiate those 2 issues. Remember that almost all heart attacks start slowly. You will first feel a very low level of discomfort. You may feel a little pressure or squeeze, or of feeling that you are “full” right in the middle of your chest. It is not uncommon for this pain to come and go, but you should definitely seek medical attention if this experience continues for more than a few minutes after you stop exercising.

Chest Pains with Breathing Problems

If an unnatural lack of breath accompanies your chest pains while you are physically active, this is a classic sign that a heart attack may be on the way. The key is to understand your natural breathing patterns during physical activity. If breathing is more difficult than usual while exercising, and chest pains are present, you should consult a doctor immediately.

Chest Pains and Dizziness

Sometimes merely bending over and rising too quickly can cause you to feel lightheaded. However, if you experience dizziness and chest pains at the same time, especially when you are exerting yourself physically, you should stop exercising immediately. It can be a sign that you may be experiencing a serious heart problem.

Chest Pains Plus Discomfort in Other Parts of Your Body

Physical discomfort while exercising is common. You probably know how different parts of your body feel when you are working out. One thing to look out for when you are physically active is if chest pains are accompanied by discomfort or pressure in your arms, jaw, back, neck or stomach. This combination can predict the onset of a heart attack or cardiovascular condition.

In all cases, 100% of the time, if you feel pain in your chest while exercising or working out, stop what you are doing immediately. Listen to your body. It will send you signals that something is wrong. This may be mild discomfort from muscle pain, or it could be delivering a red alert message that you need immediate medical attention. If you are uncertain if your chest pain is a sign of physical or cardiac stress, don’t take the risk of ignoring the pain. Seek medical attention immediately if you have the slightest idea that your chest pain may be a sign of something other than physical stress.

What Are The Tips For Beating The Heat and Hot Flashes

What Are The Tips For Beating The Heat and Hot Flashes

After a long, cold winter, most women look forward to the warm days of summer and enjoying some fun in the sun.

If you’re among the approximately 75% of postmenopausal women who suffer from the symptoms of hot flashes, then the added heat of summertime may be too much of a good thing, leaving you desperate to find relief. 

Hot flashes, which are sudden feelings of warmth over areas such as the face, neck, and chest, can occur a few times a week or several times a day. Since hot weather tends to be common with a hot flash trigger, these sudden feelings of warmth can be exacerbated. While hormone replacement medications can help treat severe cases, natural remedies may lessen the intensity and frequency of hot flashes. 

There are a variety of self-care methods that women can turn to for relief:

  • Keep cool. Slight increases in your body’s core temperature can trigger hot flashes. Dress in layers so that they can be removed when feeling warm; use a fan or open a window to keep air flowing; decrease the room temperature; or sip a cold drink.

  • Watch out what you eat and drink. Hot and spicy foods, caffeinated drinks and alcohol can trigger a hot flash.

  • Relax. Yoga, meditation or other helpful relaxation techniques can provide relief.

  • Don’t smoke. Smoking is linked to an increase in hot flashes.

  • Improve your diet. Many women find relief when they improve their diet.

  • Carrying cool water at all times

  • Eating a healthful diet

  • Keep Calm

If self-care methods don’t do the trick, you and your physician can explore treatment options.

Prescription estrogens continue to be the most effective option for relieving the discomfort of hot flashes and night sweats associated with menopause. Your doctor may prescribe a bioidentical and FDA-approved estradiol gel that can be applied to the skin. Due to certain risk factors, estrogen therapy should be used at the lowest dose for the shortest time possible to treat symptoms.

For more information about hot flashes, talk to your doctor about your symptoms and concerns.

Do you have other cases during this kind of weather? Any additional tips on how to beat the heat?

Feel free to leave your comments below.


What Are The Tips For Staying Fit While On Vacation

What Are The Tips For Staying Fit While On Vacation

It is difficult to stick on a diet while on vacation. Because staying fit is becoming less of a priority when we are supposed to enjoy our summer breaks once in a while with our busy lives. But there is no reason to totally ruin the months of hard-earned efforts in a week’s vacation. 

By eating smart, everyone can eat some of your favorite foods while staying fit. Just keep your caloric intake to a maintenance level.

Use the 80/20 calorie rule:

Spend 80% of your calories per day on healthy foods like you would eat back home and 20% on the things you like, but never eat or don’t have available at home. For instance, if you like cheesecake, order a slice and eat half of it. 

Your staple should still be fresh fruits, vegetables, and meats which are readily available in most resort areas. Watch the drinks. The calories in sugary ones like Pina Coladas and others with the little umbrellas can really add up.

Instead opt for a light beer, red wine or something straight on the rocks like tequila. 

While you are most likely eating the number of calories, you need to lose weight while at home, bump up the number of calories to maintenance; that is normally a 500 calorie per day increase.

If you keep your exercise level about the same, you won’t gain weight and you can start up where you left off after vacation. Staying fit isn’t really hard at all.

Tips for staying fit while on a vacation:

Do morning workouts:

Exercising before breakfast is one of the best ways to get your metabolism revved up, and can last for most of the day. 

Most resorts have an exercise room that guests can use. If you like being outside, sign-up for Zumba on the beach, yoga or water aerobics. Nobody says working out has to be boring. Or just swim laps in their pool. It is all fun!

Engage in fun calorie-burning family activities: 

Family activities are a great way to burn calories and still have quality family time. If at an ocean-side resort, check out some snorkel gear and see what is under the surface of the sea. Snorkeling is a great calorie burner. Pack a Frisbee in your luggage. It doesn’t take up much room and weighs next to nothing, yet it can provide hours of good exercise. 

Another great calorie burner is walking along the beach:

The soft sand makes you work harder than walking on a smooth surface, plus it works different muscles in your feet and legs making them stronger. 

By exercising about the same while on vacation and eating at the maintenance level, you can have a good time and not blow your diet while on vacation. Eat smart, exercise safely and have fun.


How about you? What are the things you enjoy doing during a vacation with your family or friends while staying fit at the same time?

Share your thoughts with us by putting your comments below.


How to Protect Yourself from Waterborne Illnesses This Summer

How to Protect Yourself from Waterborne Illnesses This Summer

Waterborne Illness is caused by a pathogenic microorganism that most commonly transmitted in contaminated water.

The Waterborne illness is invisible threats lurking in pools, water parks, and lakes ruin your summer. Recreational water illnesses (RWIs), such as Crypto and Giardia, are most prevalent in the US during May through October. 

The most common symptom of these two frequently parasites is diarrhea. The leading cost of death among children is due to diarrhea also.  

According to the U.S. Centers for Disease Control and Prevention (CDC), there are approximately 750,000 cases of Crypto estimated each year in the US, a 300% increase over the past decade. The CDC also estimated 1.2 million cases of Giardia annually in the U.S.

Other types of waterborne illnesses:

  • Protozoa

  • Bacteria

  • Intestinal Parasites

  • Viruses

The Problem:

Swimming in properly chlorinated pools does not necessarily eliminate the risk of parasitic infections. An infected person can spread RWIs at alarming rates through swimming water, as a result leaving fellow swimmers sick with infectious diarrhea for weeks and sometimes even developing lasting gastrointestinal damage.

There’s also confusion and misinformation about Giardia and Crypto among parents and caregivers. Four in 10 think hand sanitizers can kill the parasites, which is not true. More than a third don’t know how their kid(s) can catch the parasite. And most caregivers (74%) are unclear on how long they need to keep their sick children out of the water. Less than a third know that the CDC/AAP swimming guidelines indicate that children infected with Crypto need to be out of the water for two weeks after symptoms have resolved. 

What You Can Do

  • Shower both before entering and after leaving a public swimming pool.
  • Wash your hands thoroughly with soap and water after using the toilet or changing diapers.
  • Avoid swallowing pool water while swimming.
  • Stay out of the pool until at least two weeks after diarrhea subsides
  • See a doctor promptly if you develop symptoms. Over-the-counter medications offer limited support if you’re infected with these parasites.
  • Drink safe and clean water


The good news is doctors can prescribe an FDA-approved treatment—for adults and for children—for diarrhea caused by parasites. Therefore a simple swim doesn’t have to lead to days of discomfort if everyone takes proper precautions.


Remembering Independence Day!

Remembering Independence Day!

Happy Independence Day!!

Many people think that Independence Day is one of our best American holidays; not only for what we celebrate but also for how we celebrate it.

It’s easy to take liberty for granted and to misconstrue just how difficult it was to gain our freedoms over 240 years ago. The Revolutionary War was long and costly. There were 50,000 American casualties at a time when there were fewer than three million people were living in the former British colonies.

So while we march in parades, host barbecues, attend grand fireworks displays and head to the beach; take a few minutes to remember why we celebrate as we enjoy our freedoms.


“Patriotism can be found on every street corner if you look for any simple act of compassion one American does for another. When citizens exercise their rights as Americans and live their lives to the fullest, they honor the service and sacrifice of all veterans. Some say they have never served in the ranks. I beg to differ. There are many different trenches in life that call for acts of heroism by ordinary citizens every day.”
~ Staff sergeant Tim Chambers, U.S. Marine Corps, quoted in American Legion Magazine

Which Food You Should Eat Everyday as Part of a Healthy Lifestyle?

Which Food You Should Eat Everyday as Part of a Healthy Lifestyle?

Food to Eat for a Healthy Lifestyle

Among all the news about which food are good for us or bad for us, figuring out what you can eat on a daily basis can be challenging. Some food is good for you but isn’t necessarily a great addition to your diet if you’re eating it every single day. Getting a balance is very important when it comes to your diet, so let’s look at some of the great foods that you can eat every day as part of a healthy lifestyle.


Add it to your breakfast, use it as a dessert – there are plenty of ways you can get some yogurt into your diet every day. Like anything, it’s important not to eat too much of it, as excessive dairy products can cause constipation, bloating and skin problems in some people. A small portion of probiotic yogurt every day can help your gut and stomach to stay healthier.


It’s full of iron and other nutrients, and it’s safe to eat every day. You can eat spinach raw along with salads, add it to your smoothies with different fruits, or steam it and add to a roast dinner or warm curry.


Berries are considered super-foods in many contexts, and since there are so many different types, it’s easy to find which ones fit easily into your diet. You can experiment with strawberries, blueberries, blackberries, and raspberries, using them as snacks throughout the day, breakfast foods in a smoothie or with yogurt, or even after a healthy dessert in the evening.


Unless you’re allergic to nuts, a small handful of them every day can help to boost your overall wellbeing. Almonds, walnuts, and peanuts are some of the most common nuts and are full of goodness. Nuts are a great option for vegans who may struggle otherwise to get good fats and a well-balanced amount of nutrition. Nuts can help you to lose weight, maintain a healthy weight, and lower your risk of heart disease.


Some people avoid this as it is high in calories compared to other fruits, however, half an avocado a day will help you feel fuller for longer and provides a great source of fiber. Always wash avocados before cutting into them or peeling them. This fruit has plenty of Vitamin K, which helps to promote better bone health.

How to Treat the Common Colds Drug-Free?

How to Treat the Common Colds Drug-Free?

Drug-Free Ways to Treat the Common Colds

Summer colds are simply common colds you catch during summertime. Some people may think you can only catch a cold during winter. Others might also mistake a summer cold for other issues, such as allergies. Contrary to popular belief, it doesn’t have to be cold outside to catch a cold.

Most people get about two to four colds per year. This can add up to a lot of missed work and misery. Symptoms of the common cold can range from a stuffy or runny nose, an itchy mildly sore throat, coughing, congestion, body aches, headache, sneezing, watery eyes, fatigue, and even a low-grade fever. Many people often claim to have the flu when they really just have a cold. However, if your fever becomes high, your body aches or your sore throat is more than mild, then do see a doctor.

Many people take a lot of strong drugs while they are ill to try to get rid of the cold. The truth is, the common cold has no cure. Putting a lot of drugs into your body to try to treat a common cold is usually a mistake because the danger of the drug really overrides the danger the cold is putting you in.

Thankfully, there are tried and true natural ways to treat a common cold to help you get through your cold drug-free.

  • Eat Hot Soup

    Eating hot noodle soup can help combat a cold by helping your sinuses drain. The steam from the soup enters the nasal cavity and helps break up phlegm causing your sinuses to drain, thus relieving pressure and helping your head feel better. Plus, the soup provides calories and nutrition to help you stay strong as your body fights the cold.

  • Drink Plenty of Juice

    When you are sick it’s important to get plenty of vitamin C. The best way is to drink freshly squeezed juice. You can make orange juice easily with a hand juicer, or if you want to use more than one kind of juice consider a juicer. You can juice anything to get more nutrients into your body while you’re sick without stressing your digestion.

  • Leave It Alone

    Some symptoms are actually good. It means that your body is doing what it’s supposed to do to get rid of the virus. A low-grade fever actually means that your body is fighting the infection and you don’t want to do anything to stop it when it’s working. The only time you need to get a fever down is when it’s very high and has dangers of its own. But a normal fever should be left alone.

  • Stop Sucking It Up

    If you are sniffing a lot, try to stop sniffing the snot back up into your nose and lungs. Instead, when you feel like sniffing, use a tissue to blow it out of your body. Blow your nose gently, preferably one side of your nostril at a time. Don’t blow too hard, but blow gently enough to clear your sinus passages.

  • Get a Neti Pot

    This is a small, specially-shaped pot that enables you to clean your sinus passages with saline solution. If you are having issues with being able to clear your sinus passages by blowing gently, the neti pot will help a lot. Be sure to only use distilled water in your neti pot as using tap water can introduce serious problems.

  • Get a Lot of Rest

    When you are sick the best thing you can do is sleep and rest. Wrap up in a blanket and get comfortable on the sofa. Take the time to watch mindless TV shows and movies so that your brain rests and allows you to fall asleep. The more you can sleep, the faster you’re going to get better.

  • Gargle with Salt Water

    If you have sinus drainage or a sore throat, try gargling with salt water. Just use warm water combined with regular table salt. Then use it to rinse your mouth and gargle. This will clear your throat of drainage which can cause you a lot of pain due to the fact that it’s highly acidic and damaging to the delicate membranes in your mouth.

  • Take a Hot Bath

    This is a great time to relax in a hot, steamy bath. There are some things you can put in your bath water such as eucalyptus or menthol that you can inhale that will help clear your sinus passages and relax your body. You can also put in Epsom salts to help soothe sore muscles.

  • Run a Humidifier

    It can be a hot or cold mist (use cold mist only if children live in the residence) to help add moisture to the air to help relieve symptoms of cold and cough. Some humidifiers allow you to put menthol or eucalyptus oil in them to help your sinuses even more.

Using these natural cold remedies is the best way to treat a cold drug-free. Using drug-free ways to treat colds will actually work as well as, or better than, using drugs – without all the side effects that drugs can cause. Plus, many symptoms are necessary to help fight the bug, so stopping those symptoms can prolong your illness

Can You Really Lose Weight by a Fixed Deadline?

Can You Really Lose Weight by a Fixed Deadline?

Losing Weight on a Deadline

The desire to lose weight may be inspired by many factors. For some folks, it starts with an epiphany – for instance, not recognizing the overweight person looking back in front of a mirror or an innocent “Are you pregnant?” questions from friends who notice your bulging belly fat. For other people, the drive to change comes from a different kind of pressure: a deadline.

Stories of people losing weight in record time have become quite common. You may have seen one on a popular TV show, read it online, or even know someone that went through a drastic physical transformation. This, therefore, begs the question, “Can you really lose weight by a fixed deadline?”’

Whether your fast-approaching day comes in the form of a wedding, summer vacation, reunion, or some other special occasion, losing weight by a given deadline is very much possible. With that said, here are a few strategies that can help you get the desired body, just in the nick of time.


#1: Avoid Fad Diets like The Plague:

Burning body fat is a complex metabolic process, but generally, if you consume fewer calories than you burn, you will lose weight. The truth is, if a scheme sounds too good to be true, then it probably is. Getting into shape with fast methods takes extraordinary diet changes that may not be sustainable in the long run. Fad diets also rob you the chance to learn healthy eating habits, so when you stop them, you end up gaining back all the lost weight and sometimes even more.

In the journey to weight loss, slow and steady wins the race.


 #2: Reduce Calories by Making Smart Healthy Food Choices:

No shortcuts, cut back on unhealthy high-calorie foods. Offenders include trans-fats in fried foods or snacks and drinks with refined sugar. Opt for healthier options like fruits, leafy greens, lean meats, and poultry or protein-rich plant sources, as well as low-fat dairy and whole grains for complex carbs. Also, practice portion control to bring down your calorie consumption.


#3: Lose Weight at a Healthy Rate:

How many calories should you cut back? Nutritionists suggest losing 1 or 2 pounds per week is a healthy weight loss rate that won’t shock the body into hoarding fat in an attempt to sustain itself. A pound of fat equals 3,500 calories, so cutting 500 or 1,000 calories from daily food intake helps you lose 1 or 2 pounds per week. Working with a healthy rate makes a realistic target for your deadline.


#4: Exercise Regularly:

Including exercise in your fitness regimen is the best way to accelerate weight loss when working toward a deadline. Physical activity increases your caloric expenditure. When combined with a healthy low-calorie diet, unwanted pounds will start to melt away fast. The trick to making exercises work for you is by committing to a regular workout routine that is maintain­able even after reaching your fitness goal. Doing so will not only help you lose weight for an upcoming occasion but also keep it off for good.


Losing weight by a given deadline is easier said than done. But if you put the tips discussed above into practice, you’ll be well on your way to achieving a physique you can be proud of as well as mastering the art of healthy living.

Is Summer The Ideal Time To Set Fitness Goals?

Is Summer The Ideal Time To Set Fitness Goals?

Fitness Goals for the Summer

If you’re one of the 98 percent of people who fell off the New Year’s resolutions wagon months ago, we have good news for you!! Experts say summer is the ideal time to set fitness goals. It’s the combination of warmer weather, longer days, and more options for staying active. This is a potent recipe for sticking to your resolutions.

What to do during Summer?

Take It Outside

Summer opens up a wide range of outdoor workout possibilities—from running, hiking, kayaking to waterskiing. Together with the obvious benefits, a recent study in the Journal of Environmental Psychology shows that exercising can boost your immune system, relieve stress and elevate your energy levels.

Plus, being outdoors raises your level of vitamin D—which improves your heart health, promotes healthy bone growth and can boost your mood. Mixing up your workout will keep you motivated and less likely to become bored or quit.

Keep Your Options Open

There will be times when exercising outside may not be an option—when it’s too hot or too dark. That’s not an excuse for missing a workout. Find places to exercise inside. For example, power walk in an indoor mall, jump rope, stair step or even dancing. These are some great alternatives if you do not have at-home exercise equipment,

The fewer barriers there are, the more likely you are to stick with your fitness goals. Even if you hop on your treadmill to walk while watching your favorite TV show, you are burning more calories than if you were sitting on the couch—or doing nothing at all.

Get Fit As A Family

As the saying goes, the family that plays together stays together, and summer is the perfect time to explore new activities. Geocaching treasure hunts, guided night hikes, and underwater hockey are all exciting alternatives to letting the kids spend hours glued to their electronic devices.

Another way to keep your family moving is with Fitness Video Games for kids that adults can also participate.

The best fitness video games for kids are ones that are fun to play and get the heart pumping at the same time! Some good suggestions are ones that offer fun and challenging balance games. Everyone will be so focused on getting the highest score. They won’t realize they’ve been exercising. Use your favorite streaming player to broadcast onto the TV screen or tablet so you can take it outside.

The more your kids enjoy the activity, whether it be playing sports or playing exercise video games, the easier it will be to make exercise a regular part of their daily routine. Furthermore, the less exercise feels like work and the more it feels like play may be all the motivation your kids need to get up and get moving!