asktheDr. By Dr. Charles Cole Afton Family Medicine Dear Dr. Cole, Is it a problem if I get a sunburn every once in a while? Sunburns are very common and can cause pain and discomfort, but can also cause permanent skin damage and increase the risk of skin cancers. The obvious sign of a sunburn is reddened, painful skin. This can happen much more quickly then you expect, even on days that do not appear very sunny. Some skin types burn much more easily than others – redheads beware! Underneath the skin the ultraviolet rays can cause damage to the DNA of cells. This can cause premature aging of skin and can increase the risk of skin cancers. A mild sunburn may just cause some redness of the skin. A more severe burn may cause pain and blistering, with fever, chills, nausea and vomiting. Several days later the skin will peel. Once a sunburn has occurred the treatment is aimed at controlling the symptoms. Cold compresses or cold baths can ease the inflammation in the skin. Lo-
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tions or creams containing aloe, menthol or camphor can soothe the skin. Over the counter pain medications can help ease the pain. It is important to stay well hydrated after a sunburn and to stay out of the sun. Prevention of sunburns is important. The sun’s rays are strongest between 10AM and 4PM. If possible stay out of the sun during these hours. Wear protective clothing – long sleeves and pants, a wide brimmed hat and UV blocking sun glasses. Use UVA and UVB blocking sun screens with a sun protection factor (SPF) of at least 30. This needs to be applied before you go outside and reapplied at least every 2 hours – more if you are swimming or sweating a lot. And don’t forget the top of your feet – I remember many beach vacations with my father not able to wear his shoes due to sunburns!
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Dr. Charles Cole is a licensed medical doctor based in Afton. This column is provided as a service to readers of Blue Ridge Life Magazine and is not intended to replace the advice of a physician. If you have a question about your personal health, please consult your doctor.
theperfectfit By Agnes F. Schrider, PT Nelson Wellness Center
Measuring Progress There are several fun gadgets on the market to measure fitness performance and progress. There is the regular heart rate monitor to keep you exercising in the appropriate zone to the watch with GPS that measures the distance you have run/ walked, average pace, distance per week, heart rate and other features which you can download to your computer to have a record of your workouts. There are food journal tools online to record your calories. You could spend a lot more time on the computer than you already do recording everything you eat and do. Prices vary from affordable to unbelievable. The question is do these tools benefit us. Recording your workouts is a helpful measure to show progress. It also helps you to make adjustments in your workout routine if you are not making progress. It is helpful to record resting heart rate, exercise
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heart rate, endurance time, repetitions and sets during weight training and days per week that you exercise. Recording how you felt during and after each exercise session is beneficial. Did you feel energized, sluggish or fatigued? These tools can become exercise “buddies” if you work out alone to keep you from slacking on your program. When working with a personal trainer or physical therapist, it is important to communicate and check in periodically so adjustments can be made in your routine. Share your exercise flow sheet. Discuss what is working and what is not working. Variety is a wonderful way to increase endurance, balance and strength. Measuring progress keeps you motivated, accountable and responsible for your health. No sweat if you are not a technology geek; paper, pencil and a watch still work just fine.
Agnes F. Schrider, PT is a licensed physical therapist, fitness trainer, and certified golf fitness trainer based in Nellysford. This column is provided as a service to readers of Blue Ridgey Life Magazine and is not intended to replace the advice of a licensed professional. If you have a question about your personal health, please consult a health professional.
10950 Rockfish Valley Hwy (SR 151), Afton, VA • www.marthajefferson.org
Back in Shape? Attend our Back Care Workshop to learn beneficial ways to garden, lift objects, set up your computer work station, stretch and exercise to prevent injury. The best 2 hours you’ll spend to avoid injury!! Date: May 28, 2013 Time: 4-6pm Instructor: Agnes F. Schrider, PT Fee: $25 Educational handouts provided. Call 434. 361. 2650 to reserve your seat.
Rehab Fitness Yoga Massage Meditation NIA Personal Training Golf Fitness 1543 Beech Grove Rd Roseland, VA 434.361.2650
( Formerly Nelson Physical Therapy ) MAY 2013
Blue Ridge LIFE
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