Healthy Air Guide

PRESENTS

A Healthy Summer

By Michelle Lopez

Beat the heat and stay healthy this summer. As temperatures rise, so does our drive for fun-filled outdoor activities. High temperatures and humidity, however, can be a life-threatening combination. Keeping your lungs healthy in the summer is important, especially since heat, humidity, pollution, allergens, and wildfire smoke can all impact respiratory health. The Center for Disease Control and Prevention report that nearly 68, 000 Emergency Department Visits and more than 700 deaths related to extreme heat occur every year in the United States. It’s important to be prepared, aware, and proactive.   

Heat-related conditions occur when the body has difficulty regulating its temperature and loses the ability to cool itself, also referred to as hyperthermia. Whether the heat exposure is from an internal source (exercise or an impaired metabolic ability to sweat) or external exposure (direct sunlight, high humidity, or poor ventilation), symptoms can range from mild to acute and are generally divided into three levels of severity: heat cramps, heat exhaustion,  and heat stroke.   

Heat cramps are caused by dehydration or an electrolyte imbalance, where the body loses salt by sweating. These spasms are usually felt in the arms, legs, or stomach. They can be very painful, and soreness may last 24-48 hours. If left untreated, it may lead to heat exhaustion.  

Heat exhaustion occurs when the body’s core temperature is between 101°F and 104°F, and the continued symptoms of heat cramps result in a reduction of blood volume. Symptoms will progress in severity and may include heavy sweating or cool, moist skin, weak and rapid pulse, nausea, vomiting, headache, loss of coordination, or fatigue.  

Heat stroke is the most dangerous and potentially fatal form of heat-related illness. The body’s temperature is over 104°F, and symptoms may include confusion, hot, flushed skin that is not sweating, difficulty breathing, seizures, or loss of consciousness. This level of severity requires immediate medical attention.  

While heat illnesses can be life-threatening, there are many ways to prevent them:

• Hydrate: drink plenty of fluids. Electrolyte drinks and water are the best choices. Avoid alcoholic or caffeinated beverages. Do not wait until you are thirsty, especially during intense activities or when outdoors under the sun. You can also eat foods that contain a lot of water, such as melons, cucumbers, watermelons, and mangoes. Keeping the moist linings of your body hydrated supports immune defense and promotes efficient breathing. 
• Wear sunscreen: sunburn will inhibit your skin’s ability to sweat.
• Dress appropriately: wear light-colored, loose-fitting, breathable clothing that allows sweat to evaporate.  
• Stay cool: if your home does not have air conditioning, spend time in public places that do, such as the mall or the library. Take cool baths or showers. Cool water lowers body heat much more rapidly than cool air. If you are outside, stay in the shade and take frequent breaks. Use a fan or a mister, or try placing a damp cloth on the back of your neck. Exercise indoors, early in the morning, or late in the evening when temperatures are cooler.  
• Stay informed: watch the weather channel or use weather apps to check the Air Quality Index (AQI). Look for increased temperatures that could pose a threat if exposed, and stay indoors when the AQI is high. 
• Manage allergies: pollen counts are high in the summer and can trigger asthma or other respiratory issues. Keep windows and doors shut, utilize air conditioning, and filter the air.  Consider using a HEPA air purifier to capture tiny particles like pollen, dust mites, and mold spores. Reduce indoor humidity using dehumidifiers in basements and use exhaust fans in bathrooms and kitchens to vent moisture outside. Shower after being outdoors and leave your shoes outside. Bathe pets often to reduce pet dander.  
• Protect against wildfire smoke: stay indoors with the windows closed. Use an air purifier at home with a HEPA filter. Wear appropriate Personal Protective Equipment (PPE) such as an N95 mask if you need to be outside during smoky conditions.  
• Avoid exposure to irritants: secondhand smoke, cleaning products, lawn chemicals, and vehicular exhaust can irritate lungs. Use natural cleaning products and ventilate when using strong chemicals. 
• Be healthy: simple breathing exercises like pursed-lip breathing or diaphragmatic breathing can help expand and strengthen lungs. Keep up to date with vaccines, especially if you are high-risk. Quitting smoking is a must. Use and carry inhalers, or medications prescribed during outdoor activity and consult your physician when starting new activities if you are at risk.  
• Be alert: do not ignore the early heat-related signs and symptoms. If symptoms start, take a break and do the above. If symptoms persist, seek medical attention. 

Heat-related illnesses can develop quickly and become life-threatening if not recognized and treated promptly. By staying alert and proactive, you can protect yourself and others. Focusing on lung health during the summer is essential, especially with added risks from heat, humidity, allergens and air pollution. By staying informed and taking preventative measures, you can breathe easier and enjoy the season safely.  

-Michelle Lopez