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

What You Can Eat To Prevent Varicose Veins

Varicose veins can be caused by sitting or standing for long periods of time, or from running or lifting weights. This condition can be hereditary, or triggered by your lifestyle. There are a couple of things you can do to prevent varicose veins and spider veins, including wearing compression socks, taking walks, and even incorporating certain foods into your diet.

Avocados contain a high concentration of glutathione, which helps to protect your heart, veins and arteries from oxidant damage. Glutathione is a tripeptide molecule that also ensures that Vitamin C and Vitamin E are functioning properly. If you have varicose veins, it is important to incorporate lots of foods with these vitamins into your diet. Vitamin C helps to increase circulation and keep your veins strong. Vitamin E helps to enhance the effects of Vitamin C.

Blueberries are great for your heart and also help to improve your memory, fight aging, help you digest, improve skin health and enhance weight loss. Blueberries also help to prevent varicose veins because they repair damaged proteins in the blood vessel walls and promote the overall health of the vascular system.  They also are a great source of fiber and Vitamin E. It is important to drink a lot of water throughout the day to avoid constipation, which puts pressure on your veins. Try to avoid any coffee, tea or alcohol, as to not dehydrate your body. Instead, try something rich in fiber, such as apples, berries, flaxseed, oats, carrots, peas, beans or barley.

Watercress, or the “cure of cures” according to Hippocrates, the father of medicine, benefits anyone with varicose veins. It is available year round and goes great in a salad. Ginger is also frequently used to treat varicose veins because it can dissolve fibrin in the blood vessels, which can be difficult for someone with varicose veins to break down. Fibrin causes your veins to get hard and lumpy, so it is important to dissolve it. Like ginger, rosemary also helps to improve circulation. Rosemary helps to strengthen the capillaries and protect tissues from damage. You can add rosemary to fish, fruits and meats, but it is also commonly found in skin care products that are used to treat varicose veins.

Those green vegetables your mom always force fed you when you were younger really pay off in the long run. Asparagus strengthens your veins and capillaries to keep them from rupturing and helps to prevent varicose veins. You can also eat beets to significantly reduce your homocysteine levels. This amino acid can damage your blood vessels, so make sure you eat your beets! The tops of the beets can be cooked and eaten just like spinach. Lastly, buckwheat is also great for vascular health because it is high in protein and helps with tissue repair. Buckwheat is one of the best natural sources for rutin, which may be a reason for varicose veins and spider veins developing if you do not consume enough of it.

By reducing the amount of calories you consume, you can help to reduce your risk of varicose veins, or improve the appearance of varicose veins. According to www.healwithfood.org, “a high energy intake is associated with an increased risk of varicose veins because it can contribute to the development of obesity and excess body weight.” If you are overweight and have varicose veins, you should eat five to six small meals throughout the day to boost and maintain your metabolism, while crushing the temptation to eat sweets.

Varicose veins can be prevented or treated simply by changing your diet. This condition affects up to 60% of people. Check out some of the recipes below to keep your body happy and healthy. You don’t have to give up all of the foods you love either. There are tons of different recipes to choose from, including zucchini noodles, tomato soup, chocolate cake and more. You can’t help but find a delicious meal that promotes strong, healthy veins.

Resources

Breakfast Recipes

Salad Recipes

Soup Recipes

Dinner Recipes

Dessert Recipes

Drink Recipes

Varicose Veins & Diet

Are You At Risk For Varicose Veins?