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  • 1. Wellness Matters Summer is a wonderful time to spend time with your family and friends. Trips to the beach, summer vacations, camping trips all create excitement and wonderful memories. As you head out to the pool, the beach, a cook out, camping …. Keep family safety in mind. Landmark Benefits is committed to Protecting New England Families, and with this in mind, this month’s issue of Wellness Matters brings you articles with important information to help you enjoy a happy and safe summer! • Water Safety • Boating Safety • Sun Safety • Hiking and Camping Safety Summer Safety Issue Landmark Benefits, Inc. “NH Business of the Year”July 2006 Inside this issue: Monthly Health Observance Water Safety Boating Safety Kids Corner What’s Cookin’? Hiking/Camping Safety Warm weather means activities and fun under the sun! Whether you love putting on shorts and feel- ing the warm outdoors, or find it hot and sticky, everyone must be careful not to let a heat-related illness spoil the day. Normally, the body has ways of keeping itself cool, by letting heat escape through the skin, and by evaporating sweat (perspiration). If the body does not cool properly or does not cool enough, the victim may suffer a heat-related illness. Anyone can be susceptible although the very young and very old are at greater risk. Heat-related illnesses can become serious or even deadly if unattended Preventing Heat-Related Illness • Dress for the heat. Wear lightweight, light-colored clothing. Light colors will reflect away some of the sun's energy. It is also a good idea to wear hats or to use an umbrella. • Drink water. Carry water or juice with you and drink continuously even if you do not feel thirsty. Avoid alcohol and caffeine, which dehydrate the body. • Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest • part of the day, which is usually in the morning between 4:00 a.m. and 7:00 a.m. • Stay indoors when possible. • Take regular breaks when engaged in physical activity on warm days. Take time out to find a cool place. If you recognize that you, or someone else, is showing the signals of a heat-related illness, stop activity and find a cool place. Remember, have fun, but stay cool! Source:American Red Cross Sun / Heat Safety
  • 2. Page 2 Wellness Matters Stay safe in, on and around the water! Water Safety Drowning claims the lives of nearly 3,000 people every year. Although all age groups are represented, children four years old and younger have the highest death rate due to drowning. These general water safety tips will help you stay safe in, on, and around the water! • Learn to swim. The best thing anyone can do to stay safe in and around the water is to learn to swim. Always swim with a buddy; never swim alone. • Swim in areas supervised by a lifeguard. • Read and obey all rules and posted signs. • Watch out for the dangerous “too’s” – too tired, too cold, too far from safety, too much sun, too much strenuous activity. • Pay attention to local weather conditions and forecasts. Stop swimming at the first indication of bad weather. • Enter headfirst only when the area is clearly marked for diving and has no obstructions. • Do not mix alcohol with swimming, diving or boating. Alcohol impairs your judgment, balance, and coordination, affects your swimming and diving skills, and reduces your body's ability to stay warm. • Know how to prevent, recognize, and respond to emergencies. • Don’t underestimate the power of water. Even rivers and lakes can have undertows. • Install a phone by the pool or keep a cordless phone nearby so that you can call 9-1-1 in an emergency. • Always keep basic lifesaving equipment by the pool and know how to use it. Pole, rope, and per- sonal flotation devices (PFDs) are recommended. Source: American Red Cross Whether you're the captain of a schooner or a passenger on a speed boat, following safety guidelines ensures your safety and that of other seafarers. • Be weather wise. Sudden wind shifts, lightning flashes and choppy water all can mean a storm is brewing. Bring a portable radio to check weather reports. Watch the weather: Know local weather conditions and prepare for electrical storms. Watch local news programs. Stop boating as soon as you see or hear a storm. • Bring extra gear. You may need: A flashlight, extra batteries, matches, a map of where you are, flares, sun tan lotion, first aid kit, extra sunglasses. Put those that need to be protected in a water- tight pouch or a container that floats. • Tell someone where you're going, who is with you, and how long you'll be away. • If your family enjoys boating, sailing, and canoeing on lakes, rivers, and streams, be sure your chil- dren wear the correct life jackets. If you do, they will be able to take part in these activities more safely. • Make sure the life jacket is the right size for your child. The jacket should not be loose. It should always be worn as instructed with all straps belted. • Adults should wear life jackets for their own protection, and to set a good example. • Blow-up water wings, toys, rafts and air mattresses should never be used as life jackets or life pre- servers. • Anytime you go out in a boat, give a responsible person details about where you will be and how long you will be gone. This is important because if the boat is delayed because of an emergency, becomes lost, or encounters other problems, you want help to be able to reach you. Source: American Red Cross and American Academy of Pediatrics Boating Safety
  • 3. Kids Corner Page 3Wellness Matters Source: Cooking Light Fresh Squeezed Lemonade What’s Cookin’? Heat Stress in Exercising Children Exercising children do not adapt to extremes of temperature as effectively as adults. When air temperature exceeds 95°F, they have a lower exercise tolerance than do adults. The higher the air temperature, the greater the effect on the child. Hydration is very important for children on the excessively hot days, as children frequently do not feel the need to drink enough to replenish fluid loss during prolonged exercise. This may lead to severe dehydration. Based on this information, the American Academy of Pediatrics recommends the following for children and adolescents: • The intensity of activities that last 15 minutes or more should be reduced whenever high heat and humidity reach critical levels. • At the beginning of a strenuous exercise program or after traveling to a warmer climate, the intensity and duration of exercise should be limited initially and then gradually increased during a period of 10 to 14 days to accomplish acclimatization to the heat. • Before prolonged physical activity, the child should be well-hydrated. During the activity, peri- odic drinking should be enforced, for example, each 20 minutes, 5 oz of cold tap water or a flavored sports drink for a child weighing 88 lbs, and 9 oz for an adolescent weighing 132 lbs, even if the child does not feel thirsty. • Clothing should be light-colored and lightweight and limited to one layer of absorbent material to facilitate evaporation of sweat. Sweat-saturated garments should be replaced by dry gar- ments. Source: American Academy of Pediatrics, Policy Not too tart, not too sweet, not too watery - here's the perfect recipe for lemonade. To get the most juice out of your lemons, bring the lemons to room temperature before juicing. Ingredients: • 3 cups fresh lemon juice (about 20 lemons) • 2 1/4 cups sugar • 12 cups chilled water Directions: 1. Combine juice and sugar in a one-gallon container 2. Stir until sugar dissolves 3. Stir in water 4. Serve over ice Nutritional Information: 16 servings (serving size: 1 cup) Calories 120; Fat 0.0g; Protein 0.2g; Cholesterol 0.0mg; Calcium 7mg; Sodium 6mg; Fiber 0.2g; Iron 0.1mg; Carbohydrate 32.1g Exercising children do not adapt to extremes of temperature as effectively as adults.
  • 4. 20 Mary E. Clark Drive Suite 10 Hampstead, New Hampshire 03841 Phone: 603-329-4535 Fax: 603-329-6820 Landmark Benefits, Inc. “NH Business of the Year” With a continued focus on improving the health of the employees we insure, Landmark Benefits is pleased to offer Wellness Matters to our clients. Our vision is to promote healthy lifestyles to the em- ploys of the clients we serve. We define health as a state of balance through complete physical, mental and social well-being and not merely the absence of infirmity. We hope that you and your employ- ees will find many benefits from the articles we offer in our newsletter. FIND US ON THE WEB AT: WWW.LANDMARKBENEFITS.COM Many families will head to our national parks and forests this summer to enjoy the great outdoors. But if you're not prepared to rough it in the woods, hiking or camping can be a rough experience. Hiking and camping provide exercise and interest for people of any age. Just getting out and walking around is a wonderful way to see nature. Since unexpected things happen, however, the best way to help guarantee a good time for all is to plan ahead carefully and follow commonsense safety precautions. Review the equipment, supplies and skills that you'll need. Consider what emergencies could arise and how you would deal with those situations. What if you got lost, or were unexpectedly confronted by an animal? What if someone became ill or injured? What kind of weather might you encounter? Leave a copy of your itinerary with a responsible person. Include such details as the make, year, and license plate of your car, the equipment you're bringing, the weather you've anticipated and when you plan to return. What you take will depend on where you are going and how long you plan to be away, but any backpack should include the following: Healthy Lifestyles Hiking and Camping Safety • Candle and matches • Cell phone • Clothing (always bring something warm, extra socks and rain gear) • Compass • First aid kit • Food (bring extra) • Flashlight • Foil (to use as a cup or signaling device) • Hat • Insect repellent • Water • Map • Nylon filament • Pocket knife • Pocket mirror (to use as a signaling device) • Prescription glasses (an extra pair) • Prescription medications for ongoing medical conditions • Radio with batteries • Space blanket or a piece of plastic (to use for warmth or shelter) • Sunglasses • Sunscreen • Whistle (to scare off animals/use as a signal- ing device) Source: American Red Cross