Enjoy your summer and stay healthy too
Whether you’re heading abroad this summer or enjoying a staycation, it pays to prepare.
All About Health pharmacist Joanne Carey says many summer complaints can be avoided by popping along to your local pharmacy before heading away, which can be found at www.allabouthealth.org.uk.
Joanne shares her top tips on enjoying a healthy summer with expert advice on suncare, allergies and travel health:
Suncare
We hear lots of messages about staying safe in the sun with sunscreen, but it’s vital we take note and listen as it could be the difference between having a healthy summer and increasing our risk of skin cancer.
Staying protected:
Use a minimum of factor 15 and apply generously, until all your skin shines. Putting it on indoors helps ensure you’ve not missed any spots. Reapply after taking a swim, even if it says it’s waterproof, and apply when you remove clothing as this can rub it off.
Many facial moisturisers contain SPF but they’re unlikely to offer all day protection as hot weather means they could sweat off. Make sure you have sunscreen to hand to reapply throughout the day.
Treating sunburn:
If you suffer from sunburn, soak a flannel in cold water and apply to the affected areas to relieve pain and take the heat out of the skin. For hard to reach areas like the back, take a cool bath but avoid using soap as this can dry the skin out more. Apply plenty of after sun lotion to put back moisture that has been lost from the skin through burning.
Burnt skin can lead to blisters and it’s important not to burst them as this can lead to infection. Being on holiday means you may be exposed to more germs, whether from sweating or an unclean towel which aggravates blisters so keep them clean by covering them up and seek advice if they get worse.
Top tips for avoiding sunburn:
- Check the expiry date on sunscreen as it becomes less effective the older it gets. Changes in smell, texture and colour may indicate it might be out of date
- A standard 200ml bottle of sunscreen should last for six full body applications so make sure you apply plenty and don’t miss your face, ears, feet and the back of your hands
- Apply every couple of hours and each time you get out of the water
Getting your vitamin D intake:
Summer is also a great time to top up your levels of vitamin D, as this can help keep teeth and bones healthy.
Walking around in the sun for no more than 15 minutes a day between 11am and 3pm without sunscreen is enough for many to produce enough vitamin D. If you’ve got darker skin, it might take longer to produce the same amount but cover up or apply sunscreen before your skin starts burning.
Mole check:
It’s also important to keep a careful eye on moles, so remember the ABCDE method:
- A – Asymmetry. Moles should be circular or oval
- B – Border irregularity. Keep an eye out for uneven or ragged edges
- C – Colour change. Healthy moles are one or two colours
- D – Diameter. Watch out if moles get wider, it should be no bigger than the width of a pencil
- E – Elevated or enlarged. Look out for bumpy moles and if they’re bleeding or itchy
Changes in moles could indicate skin cancer so check them regularly and visit your local pharmacist or GP if you notice any differences.
Allergies
Some of the most common summer complaints include hayfever and insect bites. If you’re one of the 10 million hayfever sufferers in the UK, there are steps you can take to prevent it ruining your summer.
Your local pharmacy can offer advice for summer allergy symptoms including sneezing, itchy eyes and throat, a blocked or runny nose.
They may suggest antihistamines which reduce the body’s production of histamine, a substance released when your body thinks its under attack from an allergen like pollen. Antihistamines block the affect of histamine on the body, preventing it from causing your hayfever symptoms. Nasal sprays and eye drops can also help with blocked noses and itchy eyes.
Here are five ways to reduce your allergy symptoms:
- Don’t wait till your symptoms start to take medication. Instead, if you know the pollen count is going to be high, take an antihistamine before you go out
- Be aware that pollen is at its highest at dawn and dusk
- To avoid insect bites, choose an insect repellent containing diethyltoluamide (DEET), the most effective ingredient in warding off bugs
- Avoid wearing perfume or using scented hand and body lotions as the smell attracts biting insects
- Cover exposed skin with long light layers especially at dawn and dusk
Managing insect bites:
If you’re stung by a wasp, you’ll probably feel a sharp pain followed by red, itchy and swollen skin. Wash the affected area with soap and water and cover with a cold flannel. Remember, resist the urge to scratch the sting, as this can cause infection.
A bee leaves its sting in your skin, so you have to remove it. Use a fingernail or something with a hard edge, like a bank card to do so. Don’t use tweezers or pinch the sting out as this could release the sting’s venom, which could make the sting worse.
Some people have allergic reactions to stings and bites, so if you notice a person’s face is swelling after being stung and they have difficulty breathing or swallowing, call for an ambulance straight away.
Healthy travelling
For many, travel sickness can dampen a holiday before it’s begun.
Use a pillow or headrest to restrict head movement and if possible, look at the horizon to minimise motion sickness. If that’s not possible, ask your pharmacist about travel sickness tablets or travel bands.
Travel vaccinations:
Certain countries carry risk of diseases like malaria, typhoid, hepatitis A & B and yellow fever so if you’re heading abroad speak to your pharmacist to find out what vaccinations and tablets you need.
Tummy trouble:
Many people suffer from tummy trouble when visiting foreign countries so reduce the risk by drinking bottled water. If you have got an upset stomach avoid caffeinated and fizzy drinks as these can dehydrate you and stay away from citrus juices, the acidic taste to them can make you feel worse.
Here’s some top nutrition tips to get you back on track:
- Drink plenty of bottled water at least 2 litres a day, more in hot weather
- Eat foods high in carbohydrate to give you energy, like pasta, potatoes, bread and rice
- Avoid spicy and fatty foods and stay away from alcohol as these can aggravate an empty stomach and make you feel worse
- As you recover, have simple foods like soup to get your stomach used to food again
Tummy trouble can dehydrate you so look out for the warning signs:
- Dizziness
- Headache
- Tiredness
- Dry mouth and lips
- Dark urine
- Passing small amounts of urine less than four times a day
If you experience these, increase your fluid intake quickly or it could make your symptoms worse, making you very ill.
Using medication abroad:
If you take medication, make sure you take enough to last the duration of your holiday, plus a bit extra just in case. Carry your medicines in your hand luggage so there is no chance of it getting lost.
Be cautious about buying medicine abroad, as language barriers may mean you can’t be too sure about what you’re buying and whether it’s suitable for you to take. Medicines bought in the UK have been through a rigorous testing process so we know they’re safe to use but this is not always the case in foreign countries.
Surprisingly, many medicines common in the UK are controlled or illegal in some other countries. Before you go on holiday check local laws to find out if you can take your medicine into the country to make sure you don’t have it confiscated or worse, get prosecuted.
Did you know:
- In the United Arab Emirates many prescription and over the counter medicines such as painkillers and some blood pressure medication are controlled substances
The best source of information is the FCO website: www.fco.gov.uk/travel. You can also get in touch directly with the Embassy of the country you’re visiting.
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