Tips for walking in the heat
The extra daylight hours of summer make it the perfect season for squeezing in more activity but the heat can deter even the most dedicated of outdoor exercisers.
n Get acclimated. Don't shock your body by trying to do too much too soon when the temperature's hot; your body needs time to adjust to the heat. Start out with a certain distance and pace, and increase as you go.
n Plan workouts. Plan your walks for early morning or evening and not during peak sunshine hours when temperatures are the hottest.
n Stay cool in your clothes. Wear light moisture-wicking clothes and not cotton so your clothes repel moisture and don't stick to you. Moisture-wicking socks also prevent blisters. Be sure your clothing and hat are light colors.
n Up your intake of water. If you're walking, you need more than the standard 8 ounces of water eight times a day.
n Protect skin. Wear a high SPF sunscreen and don't forget the back of your neck, the tips of your ears, and your hands. It's always a good idea to wear a hat to protect your scalp from the sun too.
-- Prevention magazine
Mind your memory's future
Memory lapses are what researchers from UCLA's Longevity Center spotted in many of the 18,000 folks ages 18 to 99 they interviewed recently. When the participants were asked if they believed that their thinking ability had declined in the past decade, 14 percent of younger adults, 22 percent of middle-aged and 26 percent of seniors said yes. That self-evaluated assessment of what's called subjective cognitive impairment, or SCI, is a reliable indicator of possible future cognitive problems. What they found: SCI is associated with depression, lack of physical activity, high blood pressure, diabetes, obesity, smoking and lack of education.
Other research shows that 55 percent of folks with SCI develop clinically recognized mild cognitive impairment within seven years. (Only 15 percent of people without SCI progress to MCI after that length of time.)
Fortunately, SCI isn't an inevitable precursor to dementia; you can do a lot to protect your brain if you avoid smoke (from cannabis and tobacco), seek treatment for depression, control blood pressure and weight, avoid diabetes, stay physically active and manage stress.
-- Dr. Michael Roizen and Dr. Mehmet Oz