Tips for a healthy summer

Summer officially starts a month from now, but Memorial Day is when most people make that mental leap to summer.

The things to look forward to seem endless: a juicy, home-grown, vine-ripened tomato, road trips, walking in warm sand at the beach at dawn or twilight, dining al fresco anywhere, butterflies, neighborhood block parties, the laughter of kids playing in the water from lawn sprinklers, the scent of freshly mowed grass.

You get the picture.

With so much to do, and longer days to do it in, it's easier to be in a good mood. And while you're in a good mood is a great time to do something for your health.

We've come up with some things you can do to have a safe and healthy, as well as fun, summer.

1. Check your sunscreen

Does it have a sun protection factor (SPF) of at least 15 to block skin-damaging UVA and UVB rays? Is it water-resistant? Has the expiration date not passed?

The federal Centers for Disease Control and Prevention recommends you avoid being outside when ultraviolet rays are strongest -- between 10 a.m. 4 p.m. The American Academy of Dermatology has a quick way to remember that -- if your shadow is shorter than you are, seek shade. It's also a good idea to be mindful that some medications can make your skin more sun sensitive.

On the other hand, some experts say to get a little sun to make sure you are getting enough vitamin D. Too little vitamin D may be associated with a range of health problems. Fifteen bare-armed minutes in the sun might be all you need if you're lighter skinned, about double that if you are darker skinned. The American Academy of Dermatology, concerned about skin cancer, urges folks to get the vitamin D they need from food and vitamin supplements and not sun exposure.

2. Get a wide-brimmed hat and a good pair of sunglasses

Keep the sun's rays off your neck, face, ears and shoulders and out of your eyes. The American Academy of Ophthalmology says bright sunlight may increase risk of cataracts, age-related macular degeneration and growths on the eye, including cancer.

Sunshades should block 100 percent of UV rays. Wrap-around styles do better.

If you must be out, cover up when you can. Some fabrics offer protection against UV rays, and there are companies that make "sun protection" clothing.

3. Slather on insect repellant

Virginia reported only one case of mosquito-transmitted West Nile virus last year (a person in Fairfax County), but that does not mean the disease is off the infectious-disease radar screen. In the U.S. last year, there were 1,356 human cases of West Nile illness reported, including 44 deaths. Of the 1,356 total cases, 687 were severe illness, where the person developed encephalitis or meningitis.

Even if you are not worried about West Nile, wearing insect repellant means fewer mosquito bites. To protect the kids, follow CDC and EPA recommendations on strength and use of repellants. EPA-registered and recommended products contain any of the following active ingredients:

• DEET

• Picaridin

• Oil of lemon eucalyptus or PMD

• IR3535.

On a related note, if you are allergic to bee stings, wear a medic-alert bracelet so emergency responders will know how to treat you if you get stung. Also, carrying an EpiPen is not a bad idea.

4. Get immunized for travel

If you're planning to travel abroad, make sure your immunizations are up to date and you've read up on travel medicine advisories. Get any recommended immunizations for the country you are visiting (at least four to six weeks before your departure date) and get supplies of any drugs you might need while there. In some parts of the world, diseases are endemic, meaning they are present in low levels all the time. If you are the adventurous type who likes to travel off the beaten path, be extra mindful of the risk of infectious diseases. Some conditions to worry about: malaria, yellow fever, hepatitis and rabies.

5. Keep your cool and stay hydrated

When the temperature is in the 90s and you're outside hot and sweaty, it's easy to be cognizant of the need to drink water. When it's not as hot or you are inside, the need for water might not seem so important. Certain people, including the elderly, people with chronic illness, people taking water pills or diuretics, are at greater risk for dehydration in general.

How much water should you drink? According to the CDC, you shouldn't wait until you feel thirsty. The federal agency recommends an "adult should drink about two liters of water each day (that's about eight, 8-ounce glasses)" to stay hydrated. In extreme temperatures, two to four 8-ounce glasses of fluid an hour will help keep you hydrated and decrease the risks for heat exhaustion or heat stroke. For the average person, water will do. Sports drinks are an option for athletes, outdoor workers and others who need to replace electrolytes. Be mindful, though, the sugar content can be high.

As for heat illness, if you find yourself feeling muscle cramps, dizzy, confused, weak, sleepy or having hallucinations, get something to drink and to a cool place fast. Heat exhaustion might be next, and that can be deadly.

6. Get some rest and relaxation

It's hard to relax if you're worried your job might be the next to go, and hard to plan a vacation if you feel like you need to hold on to every penny. Nonetheless, staying mentally parked in a state of constant worry is hard on your health.

"Take some time where you totally disconnect yourself from your Blackberry, your cell phone, iPhone -- all those things," said Dr. Susan G. Kornstein, a psychiatrist and women's health expert at VCU Medical Center. "People need to periodically disconnect and be able to relax. Work has now become 24 hours a day, seven days a week. Even when you are on vacation, you are expected to check in and have that Blackberry on."

If money worries prohibit a long vacation, there are affordable options -- a picnic in the park or an economical getaway. Virginia tourism officials are promoting travel deals at http://www.Virginia.org/40Off.

7. Try a new healthy recipe

Reap the rewards of the vegetable garden you planted this spring.

"If you are going to take the time to grow healthy vegetables, don't make the mistake of loading them with saturated fat," said Betty Thompson Morton, a culinary consultant and former manager of the Reynolds Kitchen. "Keep it light, use olive oil. With yellow squash, I will sprinkle it with seasoning and herbs and put it in the microwave. . . . Throw some vegetables in your scrambled eggs. Keep it colorful -- green beans, red peppers," Morton said. Some other ideas. Make pesto. Freeze extra vegetables.

8. Do something outdoors

If you normally walk on a treadmill indoors, walk around your neighborhood or at a local outdoor track. If you normally use the stationary bike, try biking at one of the local parks with bike paths. Be mindful of the temperature, humidity and air quality, particularly if you have respiratory problems.

9. Sign up for that fall race and start training

Buy a new pair of exercise shoes and a personal motivation device. The SunTrust Richmond Marathon, half-marathon and 8K are Nov. 14. If you start now, you have at least three months to get ready. For novices or walkers who need motivation, check out some of the higher-end pedometers or look at the personal GPS devices that track your route and distance.

10. Get in the water

Learn to swim if you don't know how. Or go to the gym and take water aerobics. Exercising in water is easier on your joints.

11. Escape with a book

You could lie on your sunroom couch and catch up on work reading. But why do that when there are so many good fiction and nonfiction works available. The Richmond Public Library Web site has "recommended reading" lists, with winners of awards such as the Pulitzer Prize for Fiction, the PEN/Faulkner Award and awards for mysteries and science fiction

12. Pack a lighter lunch

Skip the burgers and go vegetarian a day or two every week.

"Summertime can be a good opportunity to develop some better eating habits," said William O'Neal Jr., a physician assistant at the Family Health Clinic at Westwood on Patterson Avenue. "You can take advantage of this time if you could stand to lose a few pounds. Drink more water, pack fruits and vegetables for lunch."

13. Do regular skin checks

Look for any moles that may have changed appearance. After hiking, check for ticks, which could pose a risk of Lyme disease or other tick-borne infections. Get a trusted friend/partner/buddy to check those areas you cannot see.

14. Picnic and grill safety

Charred food has been suggested as raising risk for pancreatic cancer. So cook your food, but don't burn it. Also, when cooking out and picnicking be mindful that foods need to be kept at proper temps to avoid bacteria growth that can make you sick.

15. Go watch some fireworks but don't be a do-it-yourselfer

Around the July 4 holiday, firecrackers, sparklers and rockets account for too many emergency department visits. State law prohibits some fireworks and some localities prohibit even more. Check with your fire marshal.

16. Check your emergency preparedness kit

Remember Gaston in 2004 and Isabel in 2003? Hurricane season is June 1 to Nov. 30. The Virginia Department of Emergency Management (http://www.vdem.state.va.us/) and the Virginia Department of Health (http://www.vdh.state.va.us/) Web sites have lists you can use as a guide.

17. Learn what poison ivy and poison oak look like

Some people will get local skin reactions from brushing up against the "leaves of three" plants, others will get all-over reactions, said physician assistant William O'Neal Jr.

"You have some who are really allergic to it," he said. Those folks need to see a doctor for treatment.

Contact Tammie Smith at (804) 649-6572 or .