Those with chronic conditions are very much at risk to the extreme heat waves that are battering so many parts of the world at the moment. Even in Vermont, where I live, it’s in the 90s with nasty humidity.
High temps can set off flares in a wide array of chronic conditions, such as migraine, hypertension, heart disease, COPD, asthma, chronic pain and that’s just naming a few. These long stretches of high heat puts a strain on everyone, but most particularly children, seniors and/or those with chronic health conditions, so it’s important to learn ways to “beat the heat.”
Be aware of signs of overheating: cramps, dizziness, fainting, headaches, heavy sweating, increased heart rate, nausea. Get help if you exhibit any of these signs.
Enjoy a long cool shower, a swim, use a cooling tie (neck cooler) and/or spray yourself with a squirt bottle kept in the refrigerator. As the water evaporates, it cools you.
Focus on keeping pulse points cool. These include: the inside of your wrists, the temple area, inside of elbows and knees, top of feet, inner ankle and neck. Holding something cold against these areas will make your whole body feel cooler.
While neck coolers are readily available on-line, these are easy to make. Click here for instructions. Rice pads, chilled in the freezer for two hours, work. Use a clean sock or another fabric container. Fill it with rice and tie it off. Put it in the freezer for two hours. Rice retains cold for a long period of time so you can put on pulse points and/or run it over your sheets before bed.
Air conditioning is better than a fan. Don’t have one and can’t afford one? Make a makeshift air conditioner by putting ice in a shallow bowl in front of a fan. As the ice melts, it will cool you. Note this doesn’t work so well when it’s humid. When the AC is on keep windows, doors and fire place damper closed.
Take it easy. Avoid strenuous activities. Talk to your medical provider if you think you are having a heat related problem. Check for cooling stations in your community and use them. Most health departments will list them.
Take steps to avoid the sun such as wearing a wide brimmed hat, using sunscreen (reapply if you are swimming), stay in the shade or use an umbrella,
Have sun blockers on windows to reduce sunlight in your house. Look for curtains and blinds that block the sun. You can find these at many stores, including places like Walmart. Open windows at night to draw in the cool air. In the morning, close windows and draw blinds to help keep the cool air in. When the temps outside are cooler than your house, open the windows. When the sun is out, close up before it heats up the house.
Eat Cool Foods. When possible avoid turning on the stove. Spicy foods can cool you down. Chili peppers contain capsaicin, which can make you sweat more. As the water evaporates it makes you feel cooler. Not surprising a lot of spicy salsa gets consumed in the summer. Salads and other light foods are perfect when the temps are high.
Hydrate, hydrate, hydrate. As you lose water you can become dehydrated and your body temperature rises. Replacing fluids is essential to keeping cool.
Evaporative Coolers tend to work best when relative humidity is 60% or less; however, they can work in humid conditions when they are used in semi-outdoor settings (loading bays and docks, garages) or outdoors(sporting events, festivals). A personal air cooler or “mini air conditioner” is actually an evaporative cooler a.k.a. a swamp cooler, which pulls the warm air from your room and runs it through the cool water it has in its tank. That’s how it manages to decrease the overall heat in the room. We’ve asked locals about their experiences with the small units being advertised that are less than $100. Seems they are okay to cool one person, but don’t cool a room as advertised. More than one person has noted they weren’t worth the money.
Avoid alcohol, caffeine and drinks with lots of sugar. They can cause you to become dehydrated. Drink water instead.
Turn off appliances, computers etc. They can generate heat. If you are using a lap top, keep it off your lap. Skip the drying cycle on the dishwasher and leave the door open to let the dishes dry. Use appliances only when necessary and in the evening if possible, when the air is cooler. Instead of the dryer, hang clothes outside and even consider hand washing dishes. Use compact fluorescent bulbs as they not only save money, they give off less heat than standard incandescent lights.
Some extra tips:
• Read and watch movies about snow and cold temps.
• Check out the Take a Break Pinterest Board for a fun activity that you can do so you don’t get bored staying inside and out of the heat.
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