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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.


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.