Sun, sea, vacation, outdoors and tan lines. These are some of the words we use to describe summer. Summer is the perfect time for enjoyment, relaxation and for people to go on their much-awaited vacation.
However, summer is also known for these common diseases: sore eyes, sunburn, cough and colds (sipon at ubo), dog bite (sakmal ng aso), stomach ailments (diarrhea and vomiting), and skin diseases.
Nowadays, movement and unnecessary travels are restricted due to the imposed modified enhanced community quarantine (MECQ) in Metro Manila and neighboring provinces. However, we can still enjoy the summer in the comfort of our home. Here are a few tips on how to keep your body safe, fit, and healthy despite the summer heat.
Drink at least 8-10 glasses of water every day to avoid dehydration. Drink plenty of water especially when doing strenuous activities. With the hot and humid weather, our body tends to lose water which is why we feel thirsty most of the time. We should replenish the lost water by drinking more fluids.
Avoid staying under the sun for more than three (3) hours especially during 10:00 am to 3:00 pm as these are the time when the sun is strongest. Staying under the sun for too long may cause sunburn, heat exhaustion, and heat stroke. Make sure that you are covered when going outside. Wear hats/sunglasses and/or use umbrella to protect you from the sun. As much as possible, people with hypertension should stay in a cool place because their condition may worsen due to severe heat and too much sun exposure.
Summer is not an excuse to eat lots of junk foods and other unhealthy food and beverages. Follow the Pinggang Pinoy®. Eat a balanced diet with a variety of foods from the three (3) food groups, Go, Grow, and Glow. Avoid eating too much sweet, fatty, and salty food. Eat lots of vegetables and fruits to keep your body strong from illnesses.
Do regular exercise to make your body fit and strong. Exercise helps strengthen the body to fight off diseases. Getting enough sleep will also help prevent illness. The body recovers and cells are repaired while sleeping. For these two (2) activities, follow the recommended hours according to age, if possible.
Follow proper hand hygiene to avoid transmission of harmful bacteria and germs that can cause diseases. Wash hands properly with soap and water and sanitize with alcohol-based hand rub.
Foodborne illnesses and food contamination are common during this season. This is mainly because of the warm temperature that are conducive for bacterial growth that can cause food illness and food poisoning. With this, food safety precautions must be followed. Keep the food preparation area clean and separate raw and cooked foods. Wash hands before and after food preparation and avoid preparing food for other people if you are sick. Cook foods properly. If possible, eat foods immediately after cooking while still hot. Refrigerate and reheat leftover food before eating. However, reheat food only once. Consume safe food and beverage.
With the threat of the COVID-19 pandemic still upon us, it is important to stay vigilant and follow the BIDA Solusyon sa COVID-19 Campaign: B – Bawal ang walang mask; I – I-sanitize ang mga kamay, iwas hawak sa mga bagay; D – Dumistansiya ng isang metro; and, A – Alamin ang totoong impormasyon.
We can still enjoy the summer season even in the comfort of our homes. Stay positive and find ways to safely enjoy the summer days while keeping ourselves, our families, and communities safe from COVID-19.
Written by: NOII Theresa A. Rivas and NPC Milagros Elisa V. Federizo
References:
- DOH warns against 6 diseases in summer by: Julie M. Aurelio, 01:12AM April 08, 2017, retrieved from https://newsinfo.inquirer.net/887521/doh-warns-against-6-diseases-in-summer
- DOH Health Beat Mar-Apr 2016 issue “Summer Health Tips”
- Philippine Health Advisories (2012), DOH
- BIDA Solusyon Plus Facebook Page
- Doh Releases Easy-To-Remember BIDA Solusyon Guidelines to Reduce COVID-19 Transmission, Press Release, 11 August 2020