Keeping Cool
(part 2)

Welcome to part two of Keeping Cool, your guide to wellbeing in summer. This week we’re going to talk about a few more things that can help us to keep cool and stay well in summer.

What about sunburn?

Sunburn is a radiation burn to the skin arising from unprotected exposure to ultraviolet (UV) radiation from the sun. Skin can burn in less than 15 minutes and it can take weeks for skin to heal following sunburn.

Repeated sunburns may lead to irreversible skin damage and an increased risk of skin cancer.

How do I know if I have sunburnt skin?

Sunburnt skin feels hot to the touch and may be swollen and painful. Skin may change colour (pink, red, purple) over 24 to 72 hours and may feel itchy. The skin may also develop fluid-filled blisters that may itch and eventually pop/break. Broken blisters that peel may reveal tender skin beneath.

How is sunburn managed?

Mild sunburn can be managed at home. You should see your doctor if you have severely, blistered sunburnt skin.

How can the risk of sunburn be reduced?

The risk of sunburn can be reduced by taking precautions, particularly at times of the day when UV levels are forecast to be high (check local weather predictions).

Steps that can be taken to avoid sunburn include:

  • Wearing a broad-spectrum sunscreen (SPF 15 or higher), as directed, before you go outside each day; see Further Reading for information about sunscreen allergy
  • Wearing appropriate clothing, including a hat and sunglasses
  • Seeking shade under an umbrella, tree, or other shelter

Is there a list of things I can do to have a healthy summer?

Simple everyday things that can improve welling in hot weather include:

  • Drinking water – drink plenty of fluids regardless of activity levels (even if not feeling thirsty); avoid alcohol and drinks containing lots of sugar as these are dehydrating; avoid very cold drinks which may cause stomach cramps; talk to your doctor first if you’re on limited fluids (eg heart failure) and/or taking diuretic medications
  • Keeping up your energy – by eating smaller meals more often; having cold meals; avoid using the stove or oven to cook as it will make your home hotter; be mindful of food safety to avoid food poisoning
  • Staying cool – draw blinds or curtains; use a fan or air conditioning (if air conditioning is not available consider visiting air-conditioned public spaces e.g. shopping centres, a public library, the cinema); use wet towels or place feet in cool water; take cool (not cold) showers or baths to cool down; don’t rely on a fan as a primary cooling device in extreme heat
  • Avoiding heat exposure – stay out of the sun where possible
  • Avoiding heat rash – avoid over heating; do not overdress in summer; wear soft, light weight, cotton clothing; avoiding tight clothing; keep cool on hot days; keep sleeping areas cool and well ventilated
  • Protecting yourself when outside – wear loose lightweight, light coloured clothes; wear a hat & sunglasses; use sunscreen & insect repellent
  • Planning carefully – too much activity on a hot day can lead to heat stress so rest often; where possible, stay indoors or in the shade; pace activities by starting slowly and picking up pace gradually; schedule outdoor activities carefully; limit activity around midday; restrict activity to cooler parts of the day if feasible; avoid physical activities where possible (e.g. sport, renovating, gardening)
  • Don’t leave kids, older people or pets in cars – cars heat up to dangerous temperatures quickly, even with the windows slightly open; anyone left unattended in parked cars for even a few minutes is at risk of serious heat-related illnesses and/or death
  • Checking up on others – keep in touch with older, sick and/or frail family, friends and neighbours who may need help and people living alone; call them at least once on extreme heat days and ask them to call you
  • Keeping informed – check local news for health & safety updates
  • Seeing a doctor urgently – if a person shows any signs of heat stress or heatstroke

Any final words?

In the words of one of the most successful health campaigns in Australia’s history, launched by the Cancer Council in 1981 (you might remember it) ‘Slip, slop, slap’ is the way to go. In other words, “Slip on a shirt, slop on sunscreen and slap on a hat”.

Further Reading

Advice on Allergy to Sunscreens

See article in the Pharmaceutical Journal (A Royal Pharmaceutical Society publication) by Rod Tucker: Question from practice: Advice on an allergy to sunscreen. 1 April 2012. http://www.pharmaceutical-journal.com/learning/learning-article/question-from-practice-advice-on-an-allergy-to-sunscreen/11098634.article

See DermNet New Zealand article: http://www.dermnetnz.org/topics/sunscreen-allergy/  discusses allergy and skin patch testing.

This article discusses skin patch testing: Cancer Council NSW. Sunscreen article. https://www.cancercouncil.com.au/125829/cancer-prevention/sun-protection/tips-for-being-be-sunsmart/tips-for-sun-protection/sunscreen/