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How to Stay Cool in the Heat and Hear Dr. Jill Help You Beat Burnout

How to Stay Cool in the Heat and Hear Dr. Jill Help You Beat Burnout

I hope you are doing well.   It’s a been a little while since I have written to you and I wanted to reach out and connect.  This month’s Newsletter is about dealing with heat outside.  Coincidentally, I am going to be speaking about “burnout” next week, which is generated from both outside and inside ourselves.

Heat Related Illness:

Earlier in the summer in places in New York City and around the country, there were heat waves.  In August, it can also get very hot outside and I wanted to give you some tips to help you stay cool and healthy in the heat.

Heat-Related Illness is a term that encompasses a spectrum of conditions from hyperthermia (overheating of the body) to lower extremity swelling, cramps, to heat exhaustion, and finally heat stroke. (1)

According to the Wilderness Medical Society Clinical Practice Guidelines for Prevention and Treatment of Heat Illness: 2019 Update, Heat Exhaustion is “mild to moderate heat illness” due to exposure to high environmental temperatures or strenuous physical exercise.

The signs and symptoms of Heat Exhaustion include “intense thirst, weakness, discomfort, anxiety, dizziness,” and fainting. (1) One’s body temperature might be normal or elevated up to but not including 104 degrees F.

With Heat Stroke, the body temperature is greater than 104 degrees F, and the signs and symptoms are more severe and can be deadly.  They include “altered mental status, seizures, or coma resulting from passive exposure to heat or strenuous exercise.” (1) Also, flushed skin, rapid breathing, racing heart, and headache can be seen with heat stroke. (4)

 

How can you prevent heat-related illness?

First, identify your risk factors.

Having any of the following conditions increases your risk of heat-related illness:

1. Impaired sweating
2. Dehydration
3. Drugs and Medicines—such as antihistamines; blood pressure medicine such as Beta Blockers, Diuretics, and Calcium Channel Blockers. Laxatives can predispose to heat-related illness.
4. Alcohol
5. Overweight or obesity (1)

 

Plan for the Heat

  1. If you don’t need to go outside when it is very hot, stay inside with air conditioning.
  2. Wear loose-fitting light-colored clothing that allows your skin to breathe.
  3. Wear a wide-brimmed hat.
  4. Bring water with you.
  5. Wear Sunblock with an SPF of at least 30 to protect you from sunburn.
  6. Wear Sunglasses to protect your eyes from the sun.

 

If you feel like you are having symptoms of MILD heat-related illness, do this immediately:

1. Rehydrate with water.

2. Get out of the heat to a cool environment.

3. Consider eating salty food or drinking oral electrolyte fluids in addition to water (1).

4. If your symptoms persist or worsen, call 911!

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Dr. Jill to speak on “Beating Burnout,” Wednesday, August 11th!

Please join me as I speak about “Beating Burnout” on Wednesday, August 11th, from 7pm to 8pm for an Online Webinar sponsored by the JCC:

BEATING BURNOUT: REIGNITING YOUR PASSION, JOY, AND VITALITY” Click the Link to register: https://mmjccm.org/programs/beating-burnout-reigniting-your-passion-joy-and-vitality-online

I hope to see you next week!

Enjoy the rest of August, please stay safe, and I look forward to sending you next month’s newsletter.

To your health and well-being,

Dr. Jill

References

Lipman GS, Gaudio FG, Eifling KP, Ellis MA, Otten EM, Grissom CK. Wilderness Medical Society Clinical Practice Guidelines for the Prevention and Treatment of Heat Illness: 2019 Update. Wilderness Environ Med. 2019 Dec;30(4S):S33-S46. doi: 10.1016/j.wem.2018.10.004. Epub 2019 Jun 17. PMID: 31221601.
https://www.healthywa.wa.gov.au/Articles/F_I/Heat-and-what-to-wear
https://www.prevention.com/beauty/skin-care/g20174383/best-sunscreens/
https://www.mayoclinic.org/diseases-conditions/heat-stroke/symptoms-causes/syc-20353581

Disclaimer: Please note that the content on this newsletter does not constitute medical advice. Please consult with a physician before making any medical or lifestyle changes.

 

 

Past Newsletters:

Please feel free to read my past Newsletters on my blog https://drjillbaron.com/blog/ which has helpful tips for you to feel good and optimize your health.

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