Beat the Heat with these Summer Health Tips

 

It is important to take care of your body, especially in the warmer months. Whether you’re heading to the pool, going camping or getting some exercise outside, we have tons of tips to keep you healthy and comfortable all summer long. Plus, check out some of the best skin care products and how to stay cool in the hottest weather.

The Basics

  1. Hydrate! The more water you drink, the easier it is for your body to regulate its temperature.
  2. Wear loose clothing to avoid overheating and to make you more comfortable.
  3. Avoid salty foods to prevent dehydration and swelling.
  4. Skin care is important! Make sure to moisturize your skin multiple times a day.
  5. Wear compression stockings while traveling and take frequent breaks on long trips to walk around.
  6. Stay in the shade as much as possible and don’t forget your sunscreen!

Skin Care

During the summer months, it’s important to protect your skin from the sun and moisturize frequently. If you have lymphedema, getting sunburn can damage your lymphatic system, resulting in overly sensitive skin. Make sure to apply sunscreen before heading out, but try to avoid applying it to areas covered by your compression garment. Suntan lotion can cause the material to deteriorate faster and can irritate the skin underneath the garment. You should also put on bug spray to avoid infections, cuts and discomfort. Try to use natural bug spray to eliminate unwanted chemicals such as DEET on your skin. If you do get bit, make sure to carefully wash and dry the area and apply a hydrocortisone cream.

“If you are going camping or hiking, be sure to take along a specialized first aid kit. The kit should include alcohol wipes to clean off any skin break, antibiotic cream for application on the skin, and bandages to protect the area.” – National Lymphatic Network

If you have dry or cracked skin, try using Remedy Skin Repair Cream. It is non-allergenic and great for those with diabetes or sensitive skin. If you are looking for a cream that won’t clog your pores, isn’t greasy and can be used with compression garments, try the Cutimed ACUTE Cream Mouse to moisturize your skin. It is perfect for people with diabetes, lymphedema or those with damaged skin. It is available in three different strengths, depending on what you need. For an everyday lotion that is also safe for compression garments, apply Medi Day Gel. This fast absorbing gel makes it easier to get your compression stockings on without the greasy residue.

Comfort is Key

During the summer, make sure to wear loose clothing to stay cool and to avoid restricting the flow of your lymphatic system. One of the most important things when you’re out in the sun is to wear comfortable shoes. Check out the new Dr. Comfort summer shoes for men and women. They are great for those with diabetes, plantar fasciitis or sensitive feet. They provide additional cushioning and shock absorption to keep you comfortably on your feet all day long. Nothing’s worse than tired feet halfway through the day!

Summer is one the best times for traveling, but it can also be the most uncomfortable. Whether you are flying, driving or traveling by train, make sure to wear your compression stockings! Sitting for long periods of time is bad for circulation and can lead to fatigue, swelling and more serious complications. If you are driving, make sure to use the air conditioning and stop as much as possible to get out and stretch. If you have lymphedema, try to keep your affected limb as elevated as possible. If you take a plane, the lower air pressure can aggravate lymphedema. If you have lower extremity lymphedema, try to get an aisle seat so you have more leg room and can get up to walk around more frequently without the difficulty. If you have lymphedema in your arms, make sure to carry a light carry-on or get a rolling suitcase to avoid heavy lifting. Again, make sure to stay hydrated while traveling!

How to Keep Your Cool in the Summer

If you have lymphedema, you know the importance of staying cool. When you start to feel overheated, try taking a cool shower and elevate the affected limb in an air conditioned place. You can also wrap the limb in a cold, wet towel and elevate it as well. To avoid getting your compression garment wet, the National Lymphatic Network suggests putting a plastic bag between the garment and the wet towel. This avoids skin irritation and damage to the garment. If you have upper extremity lymphedema, check out Lymphedivas. These fashionable compression armsleeves are made with moisture wicking fabric to keep your arm cool and dry. They are lightweight and are infused with aloe vera to soften and moisturize your skin. They are latex and silicone free, and made in America. To stay cool with compression socks, thigh highs or pantyhose, try an open toe stocking. This style is great to wear with sandals or other summer shoes.

It is also important to wash your compression garments daily, especially in the summer. Frequent washing is better for compression stockings because it helps to maintain its effectiveness and prolongs the garments lifespan. Regularly washing compression garments also helps to get rid of dirt and oils that can reduce the effectiveness of the garment and avoids bacteria that can cause skin irritation or other complications. Plus, lotions that aren’t safe for compression can cause the fabric to deteriorate faster.

Diet

Eating healthy is important for more reasons than getting the perfect “beach body.” During the summer, it is vital to avoid salty foods because they can lead to swelling, water retention and bloating. Instead of grabbing a soda and chips, snack on fruits, vegetables and nuts. Make sure to get lots of protein and to eat a big, balanced breakfast to keep your energy up all day long. Avoid foods with lots of carbohydrates and sugar to keep you from craving sweets and junk food. Eat 3-5 small meals throughout the day and make sure you’re not hungry. When you don’t eat enough, your body doesn’t get the nutrients it needs and can lead to fainting, dizziness, exhaustion and fatigue. Most importantly, drink lots of water to give your body the oxygen it needs. Dehydration can cause you to feel overheated, so stay cool with a nice, refreshing glass of water.

Exercise

The summertime is great for exercising and playing sports, but it is important to take it easy. Physical activities you do in the winter won’t affect you as much as they do in the summer because of the heat. Even though you typically run 5 miles in the winter, you may not be able to run as far in the summer. The heat can cause your lymphatic system to “overload”, which is why many people with lymphedema dread the summer months. However, the heat doesn’t have to prevent you from going outside and enjoying yourself, you just have to be more careful. Make sure to exercise for a shorter amount of time and to take a lot of breaks. If your arm or leg starts to ache, hurt or feel irritated in any way, go inside to cool down and elevate the affected limb. This is a sign that your lymphatic system is overloaded.

Swimming is recommended for those with lymphedema. Make sure to moisturize after swimming in the pool to avoid dry skin. Once you are out of the water, remember to put your compression garment or bandages back on as soon as possible. You can use an old garment if you want to swim with one on. Remember to rinse off after swimming and dry completely to avoid infection and skin irritation. If you have lower extremity lymphedema, make sure to wear shoes at the pool whenever you’re not in the water to avoid bacteria or getting cuts or scratches that could get infected. If you have a cut or open wound, it is best to avoid swimming until after it has healed.

Resources

Cool Tips For A Hot Summer – NLN

How to Wear Compression in the Summer – RejuvaHealth

4 Tips To Get Your Legs Ready For Summer

Protect Your Skin From the Sun – American Cancer Society

Diabetes and Summer Safety Tips

Sigvaris Hypoallergenic Skin & Foot Cream

7 Critical Precautions for Summer if You Have Diabetes

How to Prevent Skin Cancer – American Cancer Society

Meet Thelma Jones – “I Have Cancer, But Cancer Doesn’t Have Me”

ThelmaThelma Jones is making remarkable strides in breast cancer awareness. As a community activist for over 30 years and a breast cancer survivor herself, Thelma understands the importance of cancer awareness and education in her community. In fact, she was named a White House Champion of Change in 2011 for her leadership in the fight against breast cancer. She also received the Mayor’s coveted Community Service Award in the Lifetime Achievement category in 2010. Most recently, Thelma won the 2015 Thurgood Marshall Center Trust Phenomenal Woman Award.

In June 2007, Thelma was diagnosed with breast cancer. Shortly after, she became a certified breast-health educator with the American Cancer Society to work with cancer patients who had recently been diagnosed. After undergoing surgery, chemotherapy, radiation and hormonal therapy, she was able to win the fight. Thelma was inspired to give back to her community and share her story with others. Thelma believes that screening saves lives. She is working on educating people about the importance of regular checkups and knowing what symptoms to look for. The American Cancer Society says that women over 40 years old should have a mammogram done every year.

“Almost from the inception of my diagnosis, I vowed to fight back and use my voice to increase funding for cancer research and to make it a national priority.”

Thelma Jones is currently living in Southwest Washington, D.C. (our hometown!), working as a breast-cancer navigator for Smith Center for Healing and the Arts. Her role is to help her clients find care, schedule mammograms and answer their questions. Thelma emphasizes the importance of finding a good doctor that you trust because you should never feel uncomfortable asking the tough questions. Her goal is to share support and guide patients through this process, showing them the positive side of life after cancer.

Thanks to Thelma’s dedication and passion for her community, she started one of Southwest’s only breast cancer support groups. “Sometimes I would invite people to my house or out on the stoop to talk about breast cancer, and people started saying I had a support group – so I created the breast cancer support group,” said Thelma Jones. The ACS Breast Cancer Support Group in Southwest D.C. has helped over 300 men and women, especially those who are struggling more than others – the ones who have to choose between picking up their medication or paying the bills.

According to the Centers for Disease Control and Prevention, cancer is the second leading cause of death of women in Washington, D.C. If you want to get involved, you can donate to the American Cancer Society, or sign up for an event near you. You won’t want to miss the Relay for Life!

Thelma-j-council   thelma-wh

In the picture on the left, check out State Lead Ambassador and breast cancer survivor, Thelma Jones (far left), as Councilmember Cheh presented a breast cancer awareness month proclamation at the City Council meeting. The picture on the right is of Jennifer Aniston (left) with Thelma Jones (right) at the White House in honor of Breast Cancer Awareness Month.

Resources

American Cancer Society

Three Minute Interview with Thelma

What is a Breast-Cancer Navigator?

Where to Find a Support Group in Your Area

“I Have Cancer, But Cancer Doesn’t Have Me”

Thelma Jones – White House Champion of Change

Breast Cancer Symptoms and Diagnosis – BreastCancer.org

Thelma Jones Brings Breast Cancer Awareness Support to Neighborhood

The American Cancer Society Relay For Life

Thelma Jones, Community Activist and Advocate

Cancer Facts and Statistics – American Cancer Society

Connect with Thelma on LinkedIn