INZ: Recommendations for a Healthy and Safe Summer

(Patria) - According to meteorologists' forecasts, a period of high heat and many sunny hours is expected again in the coming period. For most of us, summer is the favorite season, as we associate it with vacation, going to the sea, swimming pools, and enjoying the sun.

Regardless of how well you tolerate summer heat, this season requires lifestyle changes, from diet and clothing to a different schedule of activities, emphasizes the Institute for Health and Food Safety Zenica.

Numerous Dangers Can Spoil Your Vacation

– This particularly applies to young children, the elderly, pregnant women, overweight individuals, people with cardiovascular and respiratory diseases, diabetics, chronic patients, athletes, and outdoor workers,” states the head of the Public Health Department at INZ, Dr. Elma Kuduzović.

We need to know how to adapt to summer in order to avoid possible harmful consequences it brings, and to use our free time for relaxation and recovery.

– Do not put yourself in a situation where you fall into its traps due to ignorance or laziness and do not take full advantage of all its benefits. High temperatures, increased sweating, sunburns, insect bites, and food poisoning are just some of the dangers you face during the summer, states Dr. Kuduzović.

Uncontrolled exposure to the sun's rays, as well as not using sunscreen, can cause negative changes to the skin, including sunburns, premature aging, and in the extreme case, skin cancer, melanoma.

Gradual Sun Exposure

Regardless of skin type, it is most important to adhere to basic preventive measures, such as trying to limit activities to the morning and late afternoon, and reducing sun exposure between 10 AM and 5 PM when the UV index is highest.

When exposed to the sun's rays, it is mandatory, especially for children, to use products with the highest protection factor (50), which should be applied in a sufficiently thick layer at least 20 minutes before leaving the house, reapplying every two hours and after every swim. It is also important to sunbathe gradually (15 minutes on the first day, then gradually increasing the time) while avoiding sun exposure between 10 AM and 5 PM, according to INZ.

It is necessary to wear light, loose, and light-colored clothing made of natural materials, with mandatory head protection with caps or hats, and to wear sunglasses with UV protection.

Fluid Intake, Swimming, and Insects

– Due to high temperatures and increased fluid loss through sweating, the body and skin need more water in the summer (at least two liters per day, which is approximately eight glasses). It is recommended to consume fluids slowly, in small amounts, and to avoid alcoholic, carbonated, and sweetened drinks, which will only increase dehydration. For individuals who sweat excessively due to their work (outdoor work, athletes…) and are prone to low blood pressure, in addition to plain water, mineral water without carbonation is also advised, as we lose electrolytes (magnesium, potassium, sodium, etc.) through sweat, says Dr. Kuduzović.

If you suspect that the water you are swimming in is not clean, avoid staying in it for too long due to possible infections, and be careful not to swallow the water or swim with your eyes open. After swimming in such water, be sure to shower with warm water and soap.

In the summer, bites or stings from various insects are common, which can manifest as redness and itching of the skin, as well as large, painful swelling. It is important to keep the bite area clean to prevent infection.

It is very important to try to refrain from scratching the skin, as this is the most common way to allow infection to develop by microorganisms entering through the wound caused by scratching.

In case of swelling, apply a cold compress to the bite area (a wet towel or ice cubes wrapped in a kitchen towel) to reduce it. In case of infection or any unusual skin changes at the bite site, vomiting, or difficulty breathing, seek medical attention as soon as possible.

Food Storage

– Throughout the year, experts state, and especially in the summer, care should be taken in storing food. In the summer, due to rising temperatures, improper food storage shortens shelf life and significantly affects the quality and nutritional value of food.

On warm days, meal preparation should be simplified as much as possible: use only fresh ingredients, process them adequately thermally, and if possible, prepare fresh meals daily.

Pay special attention to perishable protein-rich foods such as meat, eggs, fish, milk, and dairy products.

In addition to proper food storage, thermal processing, and thorough washing of fruits and vegetables, we can prevent food poisoning by frequent hand washing and proper hygiene of your dishes and food preparation utensils (especially cutting boards for meat), says INZ.

By following the advice given, take advantage of all the benefits of summer, sea, and sun without consequences.