HCF Fit and Well : Summer 2012
Make it an enjoyable and safe summer with these 12 tips. Summer lovin' OUTDOOR HEALTH 10 Cover up 1Shorts, singlets and thongs are traditional Aussie summer uniform. However, the Cancer Council says it's best to wear protective clothing such as long- sleeve shirts made from close- weave fabrics, with an ultra violet protection factor (UPF) of 50+. 2When you hit the beach or pool, cover up with a lycra rash shirt. They help protect you from the sun whether they're wet or dry. 3Wear a broad-brimmed or bucket-style hat made of closely woven fabric for optimum sun protection. Combined with sunglasses, you'll reduce UV radiation exposure to your eyes by up to 98 per cent. 4Look for sunglasses that are close-fitting and wrap-around your face. Select ones with a high eye protection factor rating (EPF). The higher the number out of 10, the better the protection. 5For the kids : Like adults, kids should wear light, close-weave fabric clothing and hats, as well as high-EPF sunglasses. Lather up 6Sunscreen doesn't allow you to stay out in the sun all day but it does help reduce how fast you'll get bur nt. The Cancer Council says most people don't apply adequate sunscreen. The right amount is a teaspoon of sunscreen for each arm, leg, the back and torso. Half a teaspoon is suitable for face and neck, making sure to cover ears and back of the neck too. 7Opt for 30+ sun protection factor (SPF) sunscreens. Apply 20 minutes before heading into the sun and then reapply every two hours. 8For the kids: For infants, the Cancer Council recommends using a 30+SPF broad-spectrum water-resistant sunscreen on skin not protected by clothing. Some people worry that using sunscreen on infants isn't safe, but the Cancer Council advises, "There is no evidence that using sunscreen on infants is harmful". Keep cool 9Avoid heat-related illness such as heat stress and exhaustion by not over-exerting yourself when exercising or gardening. 10Stay indoors in summer between 10am and 3pm. Seek shade whenever you're outside. 11The Better Health Channel warns your risk of dehydration increases in hot weather. Adults lose around 2.5 litres of water each day. You get about a litre of water from foods. So, depending on your age, size, health and lifestyle, you should drink between 1.5--2.5 litres of water daily. 12For the kids : It's best to keep children inside during really hot weather. If they must go out, avoid the hottest part of the day and seek shade. Help children with sunscreen and put some in their schoolbag. For more on sun safety, visit w w w.cancer.org.au. Photos: iStockphoto Health tip Keep sunhats handy on your car's back shelf or a suitable place at home to remember them. THE FUSS ABOUT 50-PLUS The introduction of sunscreen with a SPF of 50+ to Australian shelves is currently under consideration by Standards Australia. The Cancer Council is wary of 50+ SPF sunscreen as it "may give people a false sense of security and encourage much longer exposure to the sun, with the likelihood of further burning incidents and increased skin cancer risk". The Cancer Council say the current rating of 30+ SPF is "more than enough protection against sunburn under normal conditions".