NurseKeith's Corner

Every summer, thousands of people suffer needlessly from the effects of heat stroke and sun poisoning, and this condition can easily be avoided by taking thoughtful preventive measures.

Heat stroke is caused by a human body becoming overheated and unable to cool itself. Generally, the body is able to cool itself through perspiration, but under certain conditions, sweating is not enough to reverse an unhealthy process that can indeed turn deadly. When the internal body temperature rises too quickly, internal organs can be damaged, leading to a cascade of frightening events including coma and death.

The elderly, young children and the chronically ill are most susceptible to heat-related illness, but even healthy individuals can be affected. Here are some tips for keeping cool and protecting yourself and your family from heat stroke and heat-related illness:

Increase your intake of water and clear fluids during hot weather. If you are exercising in hot weather, the Centers for Disease Control recommend drinking 16-32 ounces of water per hour. Under normal conditions, it is recommended that you drink at least 8 ounces of water per hour while exposed to hot conditions. (If you have a medical condition for which your doctor recommends limiting your fluid intake, please discuss this with your doctor or health care provider prior to exposing yourself to hot conditions.)

• Wear sunscreen, a hat, and light-colored clothing that protects you from the sun and heat.
• Schedule your outdoor activity in a way that avoids the hottest portion of the day, and try to perform strenuous activity and exercise in the morning, late afternoon and evening.
• Do not leave children, the elderly or pets in a hot car, as this can lead to severe illness and death. The interior temperature inside a car can rise 20 degrees in 10 minutes, even with the windows cracked open.
• Avoid heavy meals and hot food during hot weather, since these can increase your body's temperature.

Know the signs of heat stroke:

• Body temperature over 103 degrees
• Red, hot and dry skin with absence of sweating
• Rapid, strong pulse
• Throbbing headache
• Nausea
• Confusion
• Unconsciousness

If you suspect that a person is suffering heat stroke, move them to a cool, shady area, call 911, and do not give the person water to drink. You can, however, place them in a cool bath, place wet, cool cloths on their exposed skin, or wrap them in a cool, damp sheet. Immediate medical assistance is, of course, the most important intervention once you have moved the individual to safety.

Olive oil has been used for centuries as a healthy form of dietary fat. Many recent studies have demonstrated clearly that the use of olive oil in the diets of Mediterranean cultures is central to the low levels of heart disease in those countries, mostly due to its high levels of monounsaturated fatty acids. Olive oil has also been shown to potentially be a cancer inhibitor, and its use has also been linked to an increased ability to control blood sugar. Some studies also hint at the anti-inflammatory quality of this most valuable and prized of oils.

While olive oil comes in many forms, extra virgin oil is most highly recommended as it comes from the first pressing of fresh olives. Extra virgin oil has the lightest flavor and is said to contain the highest levels of cancer-fighting antioxidants. Next, look for cold-pressed oil, since no heat is used to extract the oil from the olives, and heat can damage the antioxidant properties of the oil. Finally, if you are willing to spend a few extra dollars, organic cold-pressed extra virgin olive oil is considered by some to be the very best quality available.

Olive oil is an excellent source of healthy fat with antioxidant and anti-inflammatory properties. When shopping, look for cold-pressed extra-virgin oil when possible, avoiding refined or "pure" olive oil that has most likely been heated and refined to the point where most of the beneficial properties have been removed by the refining process. Olive oil should be stored in a cool, dark place out of the sun and away from sources of heat, and should be a part of your daily heart-healthy dietary fat intake.

Lemons have long been known to have healthful and beneficial effects for the human body. Long a staple of the human diet, lemons are used in many cultures around the world and are widely popular among health-conscious people everywhere.

Keeping the body in an alkaline state is now widely accepted as a healthy thing to do, and luckily, one of the best alkalizers around is the lemon. While lemons may be high in citric acid, it has been shown quite clearly that when lemons are ingested and metabolized in the human body, they cause an alkaline state to occur within the cells of the body, and an alkaline state is the preferred environment for health and well-being.

In addition to its alkalizing benefits, lemons are naturally antiseptic and can ease digestive symptoms such as heartburn and stomach aches. In terms of minerals, lemons are high in magnesium, potassium and calcium, and and provide a healthy dose of Vitamin C. Lemons are an excellent astringent skin cleanser, and is said by some to be healthy for the liver and the kidneys, and lemon juice and water can be an excellent solution to gargle when you have a sore throat.

If you like lemonade, it is highly recommended that you avoid brands that contain high amounts of added sugar or high fructose corn syrup. Although they may be slightly more expensive, some natural lemonades purchased at a health food store will sometimes be sweetened only with grape juice concentrate, considerably lowering the sugar and carbohydrate content of the beverage in question. (However, many brands of "healthy" juice are now sweetened with evaporated cane juice, so avoiding added sugar has become increasingly difficult in recent years.)

The lemon has long been a source of health and well-being for people in many countries and cultures. Try a glass of water with the juice of one-half of a lemon twice a day, and your body will surely thank you.

Beets are not necessarily everyone's favorite root vegetable, and some people may have traumatic memories from childhood when it comes to having to chew on them at the dinner table at grandma's house. However, beets are a nutritional powerhouse not to be overlooked, no matter how loathesome they may have seemed when you were five.

Beets are packed with vitamins A, B1, B2, B6 and C, and beet greens can have iron content equal to or surpassing that of spinach. In terms of minerals, beets are also quite rich with calcium, magnesium, phosphorus, copper, potassium, iron and sodium, and for those who are anemic or who want to build up their blood, beets are a highly recommended dietary addition.

In terms of beet greens, they are high in fiber, beta carotene, protein, Vitamins A and C, and some B vitamins as well.

Beets can be roasted, boiled, pickled, steamed, sauteed, or eaten raw. Grated beets are a lovely way to add color and nutrition to a salad or vegetable dish.

If you would like to roast your beets, cut them into bite-sized chunks and place them in a glass, metal or Pyrex baking pan along with other root vegetables like parsnips, potatoes, rutabagas, and carrots. Coat all of the vegetables with olive oil or canola oil, seasoning with marjoram, thyme, salt, pepper, rosemary, oregano, and even a dash of cayenne pepper. Roast at 375 to 400 degrees for 20-30 minutes, or until each vegetable is soft on the inside and slightly roasted and crispy on the outside. You can also choose to broil the dish for 3 or 4 minutes once the baking process is complete. Serve hot and steaming, and enjoy!