Keep Yourself Cool this Summer!

Transcription

1 413 N. State Street, Ukiah, CA Del Norte County (707) Humboldt County (707) Lake County Sonoma County Mendocino County (707) June 2017

2 Keep Yourself Cool this Summer! What are heat exhaustion and heatstroke? Heat exhaustion happens when your body gets too hot. If you don t treat heat exhaustion, it can lead to heatstroke. This occurs when your internal temperature reaches at least 104 F. Heatstroke is much more serious than heat exhaustion. It can cause shock, organ failure, or brain damage. In extreme cases, heatstroke can kill you. Symptoms of heat exhaustion and heatstroke: muscle cramps heavy sweating pale or cold skin weakness and/or confusion dizziness headache nausea or vomiting fast heartbeat dark-colored urine, which indicates dehydration. In addition to these symptoms, warning signs of heatstroke also include: fever of 104 F or higher flushed or red skin lack of sweating trouble breathing fainting seizures What causes heat exhaustion and heatstroke? Heat-related illnesses occur when your body can t keep itself cool. As the temperature rises, your body dissolves sweat to stay cool. On hot, humid days, the increased moisture in the air slows down this process. When your body can t cool, your temperature rises and you can become ill. Hot weather and exercise are the main causes of heat exhaustion and heatstroke. In hot settings, you need to be mindful of the temperature outside. The heat index is not the same as the temperature. It measures the air temperature plus the effects of humidity. A heat index of 90 F or higher is dangerous. Prolonged exposure to high temperatures increases your risk of heat-related illnesses. How are heat exhaustion and heatstroke diagnosed? If a person is displaying known heat illness symptoms, take their temperature. A reading of 104 F or more means they probably have heatstroke. You should call 911 and get medical care right away.

3 Can heat exhaustion and heatstroke be prevented or avoided? There are many things you can do to prevent heat-related illnesses. Babies, children, and elderly people are more sensitive to heat and require extra attention. You also are at greater risk if you are ill or obese, or have heart disease. People who work outside or in a hot setting also are at risk of heat exhaustion and heatstroke. Don t go outside when the temperature and heat index are high. If possible, stay indoors in airconditioned areas. If you must go outside, take the following precautions. Wear lightweight, light-colored, loose-fitting clothing. Protect yourself from the sun by wearing a hat or using an umbrella. Use sunscreen with a sun protection factor (SPF) of 15 or higher. Drink plenty of water throughout the day. Dehydration and lack of salt contribute to heatrelated illnesses. Some sports drinks can help replenish the salt in your body lost through sweating. Drink water or other fluids every 15 to 20 minutes, even if you don t feel thirsty. If your urine is clear, you are probably drinking enough fluids. Dark-colored urine is a sign that you re dehydrated. Avoid or limit drinks that contain caffeine (such as tea, coffee, and soda) or alcohol. Schedule outdoor activities for cooler times of the day before 10 a.m. and after 6 p.m. Take frequent breaks from the heat and outdoor activities. Do not stay or leave a child in your car when it is hot out. Even if you open the windows, the intense heat can be extremely dangerous. Certain medicines can put you in danger of heatstroke. They affect the way your body reacts to heat. Talk to your doctor if you take any of these or have an ongoing health problem. They can help you manage the heat with your condition. These medicines include: Antibiotics. Allergy medicines (antihistamines). Some medicines used to manage blood pressure, cholesterol, and heart disease (beta-blockers and vasoconstrictors). Some medicines that treat mental health problems (antidepressants and antipsychotics). Seizure medicines (anticonvulsants). Water pills (diuretics). Laxatives. Some diet pills. Prescription acne medicines. Illegal drugs, such as cocaine (amphetamines). Living with heat exhaustion and heatstroke After you ve had heat exhaustion or heatstroke, you will be sensitive to heat. This can last for about a week. It s important to rest and let your body recover. Avoid hot weather and exercise. Ask your doctor when it s safe to return to your normal activities.

4 Questions to ask your doctor What are the warning signs of heat exhaustion and how can I prevent it from worsening? What are heat cramps and who can get them? What is heat rash and is it dangerous? What should I do if I m taking medicine that makes me sensitive to heat? How much water should I drink when it s hot outside? What should I do if I work in a hot environment? NOODLE SALAD WITH CHICKEN AND CHILE-SCALLION OIL This spicy, crunchy, and refreshing noodle salad will make any weeknight better, and is a great way to use up leftover roast chicken. YIELD: Makes 4 servings INGREDIENTS Noodles and assembly: 6 ounces Japanese wheat noodles (such as ramen, somen, or udon) 2 tablespoons reduced-sodium soy sauce 2 tablespoons unseasoned rice vinegar 2 teaspoons sugar 1 teaspoon toasted sesame oil 2 cups shredded cooked chicken 2 scallions, thinly sliced 1/2 large English hothouse cucumber, halved lengthwise, thinly sliced 4 radishes, trimmed, thinly sliced 1 cup cilantro leaves or any sprout Chile-Scallion Oil: 2 scallions, thinly sliced 2 garlic cloves, thinly sliced 2 star anise pods 2 tablespoons crushed red pepper flakes 1 tablespoon chopped fresh ginger 1 teaspoon Sichuan peppercorns 1/2 cup vegetable oil

5 PREPARATION For chili-scallion oil: 1. Cook all ingredients in a small saucepan over medium heat, swirling pan occasionally, until scallions and garlic are just golden brown, about 3 minutes. Let cool; transfer oil to a jar. 2. DO AHEAD: Chili oil can be made 4 days ahead. Cover and chill. For noodles and assembly: 1. Cook noodles in a large pot of boiling water according to package directions; drain. Rinse noodles under cold water, then shake off as much water as possible. 2. Whisk soy sauce, vinegar, sugar, and oil in a medium bowl until sugar dissolves. Add noodles, chicken, and scallions; toss to coat. Toss with cucumber, radishes, and cilantro and drizzle with chili oil just before serving. 3. DO AHEAD: Noodles can be cooked the night before. Toss with 1 teaspoon oil; cover and chill. Store noodles with chicken; store vegetables and dressing separately. HAPPY BIRTHDAY! Maureen Borden - June 2nd Maxine McKinney - June 4th June Schacher - June 4th

6 Fun Page! Thank you! - Rebecca, Joan, Kim, Pat, Tracey, and Kayla