MEDTIPS
Indiana University School of Medicine

Is a spray-on tan the way to go this season? Spray-on tans are safe because they mimic a natural tan in appearance only; but there is no skin damage, says Jeffrey B. Travers, M.D., Ph.D., Kampen-Norins Investigator and chair of the Department of Dermatology at the Indiana University School of Medicine. Sun-tanning and tanning beds are not healthy because those tans are the body's response to skin damage by the sun or artificial ultraviolet light. Although sunlight is essential for life on this planet, and we all need a bit of sunlight for vitamin D production, exposure to the sun has been directly linked to skin cancers. In addition, excessive sunlight will cause increased "photo-aging,” including wrinkles and pigmented spots and can make some types of skin rashes worse.

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Don’t be a crispy critter! Protect your skin from sunburn by avoiding sun exposure from 10 p.m. to 2 p.m., says Jeffrey B. Travers, M.D., Ph.D., Kampen-Norins Investigator and chair of the Department of Dermatology at the Indiana University School of Medicine. Wear protective clothing such as long sleeves and wide brimmed hats, avoid slathering tanning and baby oil on your body, and routinely use sunscreens with an SPF of 15 or greater. Sunscreens do not block all the light; so even while they protect our skin from harmful rays, they let adequate vitamin D to penetrate into the skin.

Use low-fat meat for grilling this summer, if you want to look svelte in your swim-suit, says Sara Blackburn, D.Sc., R.D., clinical associate professor of the Nutrition and Dietetics Program at the Indiana University School of Allied Health Sciences. Although, low-fat meat can be tough and chewy when grilled, you can make it tender and juicy by marinating the meat, cooking it over high flame, and serving it in thin slices. Meat is a good source of iron, zinc and vitamin B12, so don’t eliminate it from your diet. Chicken, fish and pork grill well and tofu, vegetables and fruits can be added for extra flavor.

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Go slow on those fruit juices! It’s easy to drink too much fruit juice, especially on a hot day; but while they can be healthy, fruit juices are not low-calorie drinks, advises Sara Blackburn, D.Sc., R.D., associate professor of clinical nutrition and dietetics at the Indiana University School of Medicine - School of Allied Health Sciences. To lower the calories, make spritzers from fruit juice and sparkling water and add artificial sweeteners for a sweeter taste. Diabetics should refrain from fruit juice, and should eat whole fruit instead. Even though they contain sugar, soft drinks with ice are an excellent way of replacing fluids lost due to perspiration because the sugar and the electrolytes work together to get the water inside the cells.

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Water, water everywhere; how much to drink? Though water is good for the body, there is no scientific evidence to support the 8-glasses-per-day theory, says Sara Blackburn, D.Sc., R.D., associate professor of clinical nutrition and dietetics at the Indiana University School of Medicine - School of Allied Health Sciences. In fact, drinking too much water may make you dizzy and tired by diluting the body’s sodium level. The amount of fluids you need depends on how much you lose. On average, an adult loses about six eight-ounce cups per day. But other fluids we ingest including soup, milk, soda and juice replenish lost fluids. If you feel thirsty, your body probably needs liquid and you should drink.

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Don’t get too hot-hot-hot when it’s hot-hot-hot. Drink plenty of fluids and check the temperature before venturing out in the summer to avoid heat exhaustion or heat stroke, suggests Thomas A. Jones, M.D., assistant professor of family medicine at the Indiana University School of Medicine. If your body loses fluids and salt from excessive sweating and you do not replenish them, you are at risk for heat exhaustion or the more severe heat stroke. If someone is sweating intensely, feeling nauseated and dizzy and has a weak pulse, try to promptly rehydrate the individual with diluted Gatorade and move the person to a cool and shaded area. If a person experiences high temperature, weakness, rapid pulse, severe confusion and seizures, it may be the onset of heat stroke. Heat stroke occurs when the body’s normal attempts to cool itself fail. If you suspect heat stroke, call 911 immediately and try to cool the person’s body with wet clothing and fanning, while waiting for an ambulance to arrive.

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Don’t let the bugs bite! Use repellents regularly and wear clothing that covers your body fully to avoid insect bites when you are outside this summer, suggests Thomas A. Jones, M.D., assistant professor of family medicine at the Indiana University School of Medicine. If you stay out for a long time, reapply the repellents frequently especially after heavy sweating or water activities. To keep away mosquitoes, repellents containing DEET are the most effective. Applying ice to a bite will give you temporary relief; but, if the bite area gets infected or the redness increases over the next day or two, it may be a good idea to check with your doctor.

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How true is the old wives’ tale about not swimming immediately after eating? There is no scientific evidence to support this, says Stacey Faryna, R.D., research dietitian and certified health and fitness instructor at the IU Center for Weight Management at the Indiana University School of Medicine. However, it is best to recognize how your own body responds because some people may develop cramps if they swim immediately after eating. She recommends eating a light meal if you want to swim.

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Be sure to balance fun in the sun with safety in the sun! Protect the child from the sun with a wide brimmed hat and sunscreen of SPF 15 or higher over the face and exposed areas of the body to prevent potential skin cancer, suggests Sarah Stelzner, M.D., assistant professor of clinical pediatrics at the Indiana University School of Medicine. Try to keep children in the shade between 10 a.m. to 2 p.m. - the hottest part of the day. Being outside in the fresh air is good for both babies and parents. Sunlight helps metabolize Vitamin D which is important for a baby’s normal bone growth; so take your baby out for a walk, to the ball park or to the many other fun outdoor activities of the summer.

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Media Contact: Nandini Shah
317-274-7722
pmrnews@iupui.edu

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