Summer is just around the corner, which mean barbeques, swimming, and SUN! And while most of us enjoy getting outside and soaking up a little Vitamin D, it is important to remember to be safe when heading outside into the sun. Per the American Academy of Dermatology Association, skin cancer is the most common cancer in the United States, and unprotected UV exposure is the most preventable risk factor for skin cancer.
With that being said, it is important to follow these three steps to protect your skin:
Seek shade: Remember, the sun’s rays are the strongest between 10AM and 2PM
Wear sun-protective clothing: Sunglasses and hats are key!
Apply sunscreen: Use a broad-spectrum, water-resistant sunscreen with at least SPF 30
Signs of Skin Cancer
Finding skin cancer early, before it has spread, makes it much easier to treat. If you know what to look for, you can often spot warning signs early on. Doctors recommend checking your own skin about once a month using a full-length mirror in a well-lit room. You can also use a hand mirror to check areas that are harder to see.
Melanoma is one of the deadliest forms of skin cancer, while basal and squamous cell skin cancers are more common but are usually very treatable. The American Cancer Society’s website discusses these types of skin cancers and what to look out for.
Melanoma
Use the “ABCDE” rule to look for some of the common signs of melanoma:
Asymmetry – one part of a mole or birthmark doesn’t match the other
Border – the edges are irregular, ragged, notched, or blurred
Color – the color is not the same all over and may include shades of brown or black, sometimes with patches of pink, red, white, or blue
Diameter – the spot is larger than ¼ inch across (although melanomas can sometimes be smaller than this)
Evolving – the mole is changing in size, shape, or color
Basal Cell Carcinomas
These types of skin cancers typically grow on parts of the body that get the most sun, such as the face, head, and neck. However, they can still show up anywhere. Here is what you should look for:
Flat, firm, pale, or yellow areas (similar to a scar)
Raised reddish patches, might be itchy
Small shiny, pearly bumps that are pink or red
Pink growths with raised edges and a lower area in the center, which might have abnormal blood vessels spreading out like the spokes of a wheel
Open sores that may have oozing or crusted areas and do not heal, or heal and then come back
Squamous Cell Carcinomas
Similarly to basal cell carcinomas, these typically grow on the parts of the body that get the most sun but can appear anywhere. You should look for:
Rough or scaly red patches, which may crust or bleed
Raised growths or lumps, sometimes with a lower area in the center
Open sores that may have oozing or crusted areas and do not heal, or heal and then come back
Wart-like growths
Talk to Your Doctor
Although these are good examples of what to look for, some skin cancers may look different than these descriptions. It is important to talk to your doctor about anything you are concerned about, such as new spots and other skin changes.
Benefits of Physical Activity
Today is National Senior Health and Fitness Day, making it a perfect day to focus on the importance of exercise. There are plenty of benefits of physical activity for people of any age, but let’s highlight some specifically for seniors:
Improves physical ability for everyday tasks
Helps reduce the risk of falls
Helps control joint swelling and pain associated with arthritis
Improves heart health
Can help reduce blood pressure
Boosts mood to help combat anxiety and depression
Exercises for Seniors
We already know the importance of physical activity, but we also have to remember it is equally important to be safe while exercising. This means choosing exercises that work for you based on your age and physical fitness, while also considering any injuries or physical limitations that may impact your ability. It is also important to talk with your physician before jumping right into a new exercise routine.
Some of the best exercises for older adults include:
Water aerobics
Seated exercises, such as toe taps and heel raises or seated yoga
Exercising is only part of what it takes to live a healthy lifestyle. A healthy diet is another very important part, and the definition of healthy eating changes a little as you age. The National Council on Aging put together a list of six tips for eating healthy as you get older.
Know what a healthy plate looks like
Look for important nutrients, such as lean protein, fruits and veggies, whole grains, and low-fat dairy
Read the nutrition facts label
Use recommended servings
Stay hydrated
Stretch your food budget
Get Started
So let today be the first day of a healthier lifestyle! Check out these additional resourcesto help you get started.
Better Hearing and Speech Month Facts
Each year, Better Hearing and Speech Month in May provides an opportunity to raise awareness about communication disorders and other hearing and speech problems. The event also serves as a reminder to people to get their hearing checked. Early identification and intervention is very important, and getting your hearing checked is the first step!
According to the CDC’s website, the World Health Organization’s first World Report on Hearing found that:
Noise is acknowledged as an important public health issue and a top environmental risk faced by the world today
Over 50% of people aged 12-35 years listen to music via personal audio devices at volumes that pose a risk to their hearing
Keeping the volume below 60% is a general rule of thumb for safety
You should consider using noise cancelling earphones or headphones rather than turning the volume up
Listening through personal audio devices should not exceed 80dB for adults or 75 dB for sensitive users, such as children, for 40 hours per week
Building Connections
“Building Connections” is the theme for 2021! You can find a variety of resources, broken down by week, on the American Speech-Language-Hearing Association’s website. Week 4’s focus is “Summer Skill Building, Hearing Protection for School-Aged Children.” Below are some examples of the resources available. Be sure to check out the ASHA’s website for more!
