Health Matters East County 4.15.21

EAST COUNTY

Health Matters Observer

APRIL 2021

SKIN FOR THE AGES

From facials to microneedling, skin care treatments can keep you looking your best. PAGE 2

READ YOUR WAY TO A BETTER YOU Wellness pros share their favorite books.

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PHYSICIAN SPOTLIGHT

TAKE A PAWS AT WORK

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PAGE 10

SMH urologist hits milestone with OR robots.

Therapy animals bring Zen to the workplace.

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APRIL 2021

There’s a spectrum of options to keep skin young. Which is right for you?

Dr. Elizabeth Callahan administers filler treatments to Kim Sumner.

HARRY SAYER STAFF WRITER

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ging is constant — it’s a truth that can’t be avoided. Our bodies age and change as time rolls on, and we all learn to live with it ... to various degrees.

There are all sorts of intrinsic factors that dictate how well you age — including genetics or illnesses you pick up over the course of a life — as well as extrinsic factors, such as smoking, diet and especially sun damage. These things matter, and they most noticeably affect our skin.

There’s a vast field dedicated to helping people find ways to protect their skin and look more youthful through a variety of treatments and procedures. Many of those approaches are applied in tandem for a more efficient result — so many that the options can be daunting. We spoke with local skin care professionals to glean the benefits of their procedures to help you navigate your skin care journey.

Photos by Harry Sayer

FACING REALITY

The evocatively named vampire facial is a popular treatment that uses your own blood to better promote cell growth in your face.

Patients have their blood drawn and then run through a centrifuge to isolate platelet concentrates that have plenty of growth factors for collagen, which is then applied to the patients face through microneedling.

Vampire facials typically have a buildup phase of three treatments, each a month apart, followed by a maintenance phase, where there’s a treatment every six months to a year.

LASER TREATMENTS

Dr. Rick Miron, an influential figure in skin care research who operates out of the Center of Advanced Rejuvenation and Esthetics in Lakewood Ranch,

VAMPIRE FACIALS

Facials are one of the easiest ways to deeply clean and exfoliate your skin, and there are plenty of options — from skin type-specific ones, such as aromatherapy or anti-aging, to unique, trendy ones, such as the vampire facial.

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Dr. Rick Miron stimulates collagen growth for Cindy Herbert using laser technology.

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a patient’s face with synthetic materials to add volume that has been lost over time, are popular as well. Both types of injections are temporary and need to be repeated for their effects to last.

Laser therapy is typically used to reverse existing skin damage, but Miron said many patients use Botox as a preventative measure.

Having small procedures starting in their 30s and 40s to remove wrinkles over time is a better approach than trying to reverse more later in life.

WHO IS A GOOD CANDIDATE? Many of these skin care treatments are good for people of any age, save those with active cancer.

A treatment like a vampire facial, which withdraws your blood and redistributes it into your face, would be likely harmful if it’s also withdrawing cancer cells from your blood. People with blood disorders could also be at risk.

Miron said treatments might be especially beneficial for people with diabetes or who smoke because they typically have worse blood flow from those factors and have less cell regeneration as a result. The skin care treatments provide more collagen growth than they would experience otherwise.

said that he has noticed a growing trend in younger patients who want more natural approaches to skin care rather than using injections, such as Botox. For this, Miron and other dermatologists use a number of laser therapies that remodel the skin and stimulate collagen.

Rather than adding external elements into the human body, laser therapy is meant to stimulate the skin to repair and regenerate itself. Dermatologists use lasers tuned to specific wavelengths to penetrate tissue and reawaken dormant fibroblast cells to generate collagen.

“It’s like adding fuel to a fire,

MICRONEEDLING AND MICRODERMABRASION Michael Scott Kanter, Cailee Fisher, Martha Williams, Dr. Rick Miron and Cindy Herbert of the Center of Advanced Rejuvenation and Esthetics in Lakewood Ranch

so to speak, where you can really help these tissues regenerate a little bit faster,” Miron said.

The benefits are clear, but there can still be a cost. For laser therapy, recovering from deep wrinkle treatment can take five to seven days.

BOTOX AND FILLERS

Although laser therapy has seen more interest recently, Botox and filling procedures remain immensely popular. Because wrinkles are caused by repeated muscle contractions such as frowning or smiling, Botox eases wrinkles with injections below the surface of the skin, which keeps muscles from moving.

“There’s both the immediate gratification to fill lines but also the underappreciated value of collagen stimulation,” said Dr. Elizabeth Callahan, a dermatolo-

“There’s both the immediate gratification to fill lines but also the underappreciated value of collagen stimulation.”

— Dr. Elizabeth Callahan, a dermatologist with Skin Smart Dermatology

gist with Skin Smart Dermatology in Sarasota.

Callahan operates in cosmetic dermatology, specifically noninvasive rejuvenation that doesn’t require surgery. She said she enjoys operating with people’s lips and lip lines due to the noticeable and long-lasting results.

Filler treatments, which fill

A less invasive but still effective approach to skin health is microneedling, where a professional pricks skin that has had damage with small needles and various materials to promote collagen growth.

Callahan views microneedling as a broad, relatively inexpensive approach to skin care that can work with any age or skin type.

It is known to be highly effective for acne scarring and can be safely done about every month to six months, depending on the severity of the skin issue.

Microdermabrasion is more comparable to an exfoliation and sanding of the skin, where microneedling is closer to tattooing. The latter method has become more in vogue of late, Callahan said.

“Microneedling in the last five to 10 years has slowly, slowly kind of overtaken microdermabrasion, and I think it’s because microneedling has now been perfected for more collagen stimulation,” Callahan said.

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APRIL 2021

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COLLAGEN

The core of much of skin care is the manufacturing — or lack thereof — of collagen, the protein found in human tissue that helps compose much of our tendons, ligament and other body tissue while also providing skin strength and elasticity.

We produce plenty of collagen in our youth, but as time goes on, that supply starts to falter.

That’s where you see changes, said Dr. Elizabeth Callahan, of Skin Smart Dermatology in Sarasota.

“After about the age of 30, we’re not making as much collagen as we did when we were kids,” Callahan said. “We start to see the changes, primarily usually in our faces.”

Dr. Rick Miron, of the Center of Advanced Rejuvenation and Esthetics, estimates that the human body loses around 10% of its collagen every 10 years.

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APRIL 2021

Betterment book club These three books will help you get back on track as New Year’s Resolutions flag.

NAT KAEMMERER STAFF WRITER

S

unday’s screen time notification got you down? If the amount of time your eyeballs have been glued to a screen has gone up drastically since March 2020, you’re not alone. But all that doomscrolling and blue light isn’t healthy, as any mental health professional and eye doctor will tell you. Instead of your phone or computer, pick up a book at the end of your next workday, and bust the quarantine rust with a self-improvement topic. These Sarasota wellness professionals have a few recommendations to get you started on bettering yourself with books.

LIANA SHEINTEL BRYANT YOGA INSTRUCTOR

Bryant is the owner of Rosemary Court Yoga and has been teaching since the early 2000s. Her top recommendation is “Living Your Yoga” by Judith Lasater, and it’s not just for yogis.

“It brings yoga philosophy into everyday life and takes the principles of yoga beyond the mat,” Bryant said. “It takes the concept of trying to clear your mind and trying techniques you can use in everyday life and talks about how you relate to yourself, self judgment, how you relate to others, compassion and how you relate to the world at large.”

Each day (chapter) starts out with a quote from Lasater’s practices over the years — March 23 is “Healthy things are sometimes painful, but not all painful things are healthy” — followed by practices both yogic and practical to incorporate into your day. For example, on a day focused on

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“Living Your Yoga” by Judith Lasater, “Tales from Another Mother Runner” by Dimity McDowell and Sarah Bowen Shea and “Atomic Habits” by James Clear can help improve your well-being.

compassion, Lasater suggests going out to volunteer in your community or trying a challenging yoga pose to focus on compassion to yourself. It’s a short, digestible bit of reading every day that guides you toward a more centered life.

“It’s good and well rounded for somebody who’s just beginning a yoga practice,” she said.

Further reading: “Yoga Mind, Body and Spirit” by Donna Farhi.

This book focuses more on poses and the correct alignment, but Bryant said she can’t imagine any yoga book that doesn’t touch on the calming philosophies of the practice.

BONNI LONDON NUTRITIONIST

London is a nutritionist who runs London Wellness. She works with clients to change diets to lose weight, get healthier or address health problems. A lot of her work comes down to changing her clients’ habits; thus, she recommends “Atomic Habits: An Easy

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of her Longboat Key storefront.

She is hands-on with her customers and, as an athlete herself, works with them to find the best treatment plan for woes including neuropathy, joint inflammation and common athlete injuries, such as plantar fasciitis.

When she was down and out with a stress fracture, she found the group Another Mother Runner, which is a support group for women who want to continue as athletes as they age and become mothers.

“Going from a runner to nothing, my road to recovery was really because of those ladies,” Baskfield said. “They’re good inspiration for other women, [and] they kind of run the whole gamut.”

Baskfield often works with older clients on Longboat Key, and her CBD company sponsors an elite runner who is a mother, so the ideas dovetail well. She enjoys the idea of helping people restart after time away from fitness, which might describe many tired locals at the tail end of the pandemic.

Further reading: Baskfield actually recommends trying a podcast when you don’t have a book in your hand. While navigating Sarasota traffic, she puts on podcasts by Steven Cabral, such as “The Cabral Concept,” which tackles health-related aging, weight loss and wellness questions. Baskfield has a few episodes she recommends to clients to get them inspired.

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and Proven Way to Build Good Habits and Break Bad Ones” by James Clear.

“It’s like a cheat sheet I give to people,” London said. “Something works differently for everyone, and it takes different things to get people to change.”

London recommends this one to anyone, not just those trying to change their eating habits. She likes to turn back to the book to help her as she works to become a better writer. The No. 1 nugget, she said, is that you must set your system up for success. In her case, that means mindfully reading and beginning to think of herself as a writer, rather than someone who would like to be a writer.

“I am a crazy reading person,” London said. “I probably read a book every week and a half. If I recommend a book, that means I think it’s over the top because I read so much.”

Further reading: London also recommends “Why We Get Sick,” “The Circadian Code,” “Eat Smarter,” “Sacred Cow” and “Healthy Deviant,” all of which focus on health via nutrition.

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APRIL 2021

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Dr. Robert Carey Carey has conducted more than 2,300 robotic surgeries at Sarasota Memorial Hospital.

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Dr. Robert Carey says he has pseudo-haptics, that he feels like he’s touching something when using robotic arms.

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How did you get into robotic surgery?

My background is in engineering and science, and I used to design and build robots to do peptide synthesis for cancer drugs, and it seemed right about that time we were developing less invasive ways of doing traditional surgery and robotic surgery. It just seemed like the perfect way to set a new course for my career.

What are some of the advancements in your field you’re excited about?

We are getting exponentially better with robotic technology, meaning that we’re getting smaller and smaller, more and more precise, less and less invasive, and more and more effective in curing cancers and relieving pain and suffering in the human body.

What does robotic surgery provide that traditional surgery cannot?

The big difference is instead of making an open incision and using our native eyes and vision, we can use a camera that gives us 10 times magnification of structures. Instead of using our fingers, we can have 1 millimeter tips of instruments that would enable us to do finer dissection with better vision. One of the fundamental tenants of surgery has always been meticulous handling of tissue in the human body, and the robot enables us to do that.

What is the most rewarding part of your job?

The part that keeps me excited is the day-to-day interactions with patients and the ability to help them make the right medical choices for themselves.

No matter how smart our patients are, when they get diagnosed with cancer, it’s usually their first time experiencing it, and the amount of data is overwhelming. A lot of times they’re in shock or pain, and that’s where being a good physician comes into play.

You can help people in a time of crisis.

You’ve now done more than 2,300 robotic surgeries. Has it become an extension of your body?

It’s always strange for me because there are certain cases that I do open surgery for specific reasons. Some people say they don’t have haptics — they can’t feel through the robot. But I’ve done so many robotic cases that I have what I refer to as pseudohaptics. When the robotic arms are touching something, my brain and my fingers controlling the robot really feel like I’m touching something.

When you aren’t working, what do you enjoy doing?

My life outside the hospital revolves around my four children. I have two boys and two girls, ages 16, 13, 11 and 8, and whether it’s helping them manage their schoolwork or helping them get new experiences, I love spending time with them.

What’s your earliest memory of going to the doctor’s office?

I remember going in and getting vaccinated in a pediatrician’s office, and I remember having some truly awful paste put in my mouth at some point, but I’ve

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APRIL 2021

CHECK-UP

Practice: Carey works in robotic surgery at Sarasota Memorial Hospital.

Speciality: Prostate cancer, kidney cancer and female pelvic floor reconstruction for prolapse Years in practice: 18 Education: Bachelor’s degree from Wofford College in Spartanburg, South Carolina; doctorate from Massachusetts Institute of Technology; a National Institute of Health fellowship at Harvard University; received medical training at the University of Miami

always been very lucky with my own health.

Who was your influence or role model on your path to becoming a doctor?

I remember when I was growing up, there was a rural dentist who was a friend of my mother.

He always knew that nobody had money to take their child to the dentist, much less fill a cavity.

Once or twice a year, he would say it’s time for them to come to the dentist, and we would never get a bill, and he took care of everyone like that for ages.

He was a big influence because I realized he got his joy in life by helping other people with no reward for himself.

If you were stranded on a deserted island, what three books would you want with you?

Oh, goodness, that’s so hard for me. I would carry the Holy Bible,

Dr. Robert Carey helped pioneer the field of robotic surgery at Sarasota Memorial Hospital.

and I think I’d want [Will and Ariel] Durant’s “Story of Civilization.” I’ve got multiple volumes, but we’ll call it one book. For the third, I’d probably grab one good lasting novel with a bunch of good dialogue, either something

by Pat Conroy or John Irving.

What are some of your favorite spots in Sarasota?

I love going out to Lido Beach.

I just think it’s such a beautiful area with plenty of space.

I also love going downtown to have dinner with friends. By far the restaurant I go to the most is Euphemia Haye. I could eat dinner there every night and never get tired of the menu. I’d gain a good 20 pounds, but I’d gladly accept it.

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What are circadian rhythms?

According to the National Institute of General Medical Studies, circadian rhythms are physical, mental and behavioral changes that occur in 24-hour cycles.

These cycles are the body’s way of keeping time.

They are controlled by small nuclei in the middle of the brain called suprachiasmatic nuclei, and although there are still some unknowns about how circadian rhythms work, the thing that seems to affect them the most is light. It’s why humans generally sleep at night and are awake during the day. It’s also why people who are blind are more likely to have trouble sleeping.

What do the rhythms affect?

More than most people realize.

For example, our body temperature rises during the last few hours of sleep — assuming the brain is on a proper cycle and knows when “the last few hours” are. According to UCLA Health, this rise in body temperature contributes to feeling alert in the morning. It makes sense, then, that your body temperature drops at night as your brain prepares for sleep. It wants you tired, not alert.

Most people also drop temperature between 2-4 p.m., which is why some feel tired working in the afternoon.

Circadian rhythms affect more than temperature, though.

According to NIGMS, they also affect hormone releases, eating habits, digestion and the effectiveness of your immune system. In other words, when cir-

cadian rhythms are off, humans can feel discombobulated. In the short term, this could lead to an increase in irritability and a decrease in memory, but in the long term, having poor circadian rhythms can affect cardiovascular and gastrointestinal health as well as mental health.

How can you stabilize them?

The best thing you can do for your circadian rhythms is have a dedicated sleep schedule. Going to sleep and waking up at the same times each day will make sure your body and brain are in sync and provide the changes you need when you need them.

Of course, for many people, this simply isn’t possible, either because of shifting work schedules, changes in daylight saving time, flights to different time zones or simply because we feel like changing it. Sometimes watching a movie at 11 p.m. or hitting the town for a late night with friends sounds like the right call. On those nights, there are still things you can do.

The Mayo Clinic advises people not to go to sleep stuffed or starving, instead aiming for a comfortable middle. You can also use room-darkening shades and avoid blue light in the hour before you sleep.

For a more analytical look at how you’re sleeping long term, use devices like Apple Watches and Fitbits to track sleep habits.

How do sleep-tracking apps work?

There are many sleep-related apps available for the Apple Watch and other devices, but they all work in a similar way. The devices use their motion and heart rate sensors to learn how fast a person falls asleep once in bed, how long they stay asleep and how restful that sleep is. Based on data received over time, they suggest changes to improve sleep habits.

Other apps, such as Sleep Cycle, wake you with haptic vibrations when you’re in the lightest sleep cycle, ensuring you rise refreshed and alert instead of groggy.

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HEALTH MATTERS

YourObserver.com

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APRIL 2021

9

Early colorectal cancer detection made the difference MARK BERGIN STAFF WRITER

Sarasota-based attorney Stefan Campagna realized something was wrong in summer 2019.

Campagna had blood in his stool and digestive discomfort.

“They just dismissed it as, ‘Oh, it’s probably just your digestive tract is irritated,’” he said.

Eventually, it led to testing and a colonoscopy in December 2019.

Florida Digestive Health Specialists gastrointestinal Dr. Brent Murchie discovered a large mass.

“It’s one of those cases that kind of slapped me in the face, and I think probably the main thing is because of his age,” Murchie said.

Campagna was 33 when doctors diagnosed him with Stage IV colorectal cancer.

“I think my body was devoid of all feelings at that point,” Campagna said.

Colorectal cancer is the second leading cause of death from cancer in the U.S. Men and women age 50 and older are at relatively the same risk of developing the disease, and it is recommended to start getting screened at age 45, regardless of whether you’re

File photo

Camile and Stefan Campagna attended a February 2019 event at Marie Selby Botanical Gardens.

experiencing symptoms.

“What patients need to realize is that colon cancer typically has symptoms when it’s in a more advanced stage,” Murchie said.

In the past 20 years, there has been an increase in colon cancer diagnoses in people younger than 50. Screenings are the best chance at early detection by finding abnormal growths before they turn into cancer.

AmSurg published a report that found more than 200,000 Americans missed their colonoscopies in 2020. The American Cancer Society estimated there would be about 148,000 new cases of colorectal cancer in 2020.

“It’s very important that,

especially in the COVID era, that people do not ignore the recommended guidelines for screening and surveillance for colon cancer,” Murchie said.

Although the primary causes for colorectal cancer are unknown, there are risk factors to be aware of. For example, individuals who are Black or are Jewish of Eastern European descent are at a higher risk, though the reasons for this are not yet fully understood, according to nationwide support organization Cancer Care.

Eating such foods as sausage, bacon and beef can increase the risk of developing colon cancer. In 2015, the World Health Organization categorized these foods in its

group one of carcinogens.

Murchie said having a highfiber diet can help reduce the risk of advanced colon polyps, which is what potentially develops into colon cancer over time. Highfiber foods include raspberries, apples, bananas, strawberries, peas and broccoli.

Obesity is also a well-known modifiable risk factor for colon cancer. Exercising regularly helps reduce that risk.

Murchie recommends people follow their routine medical care.

“What we’re trying to do is to do primary prevention,” Murchie said. “Primary prevention means let’s try and prevent you from getting the disease in the first place.”

A potential symptom, rectal bleeding is often a nonconcerning pathology, such as a hemorrhoid or inflammation of the colon wall. However, it’s worth getting checked if it lasts for a while.

“If rectal bleeding is coming from a cancer, it’s probably in a more advanced stage,” Murchie said.

At the time of his diagnosis, Campagna and his wife, Camile, had a 2-year-old son and a baby girl on the way.

“My CRNA kind of looked at me and said, ‘His wife is due to deliver in a few months,’” Murchie said. “My heart just sank right then and there.”

Doctors told Campagna he had up to five years to live if he opted for maintenance chemotherapy.

Campagna decided to undergo two surgeries, one of which included hyperthermic intra-

peritoneal chemotherapy, where heated chemotherapy is applied directly into the abdomen after surgery. The process is deemed high-risk, and recipients have to hit several benchmarks to qualify for the treatment.

Campagna said he knew the surgeries were his only chance of becoming cancer-free.

“I remember being on the table, and [the] surgeon comes in, and they’re starting to administer anesthesia, and I just told him, ‘Hey, look, man. … I don’t want to come off this operating table with cancer,’” Campagna said. “‘Either I come off cancer-free, or I don’t come off at all.’”

Campagna elected to undergo two additional months of chemo after his final surgery.

In May 2020, Camile gave birth to their daughter. Because Campagna was going through chemo, and the COVID-19 pandemic had struck, he could not risk being inside the hospital when she gave birth. Campagna stood in the parking lot with a sign, so his wife could see him from her window.

“I don’t know how it’s possible to do what she did, but it’s the reason why I’m still here,” Campagna said of his wife.

It’s been eight months since Campagna’s last chemotherapy treatment. He still undergoes regular checkups and screenings.

“I’m still within the first year even of being cancer-free,” Campagna said. “I’m still … just running from that ghost that’s over my shoulder.”

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A colonoscopy helped save Stefan Campagna’s life. A recent report found more than 200,000 Americans missed their colonoscopies in 2020.

10

HEALTH MATTERS

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YourObserver.com

APRIL 2021

Unleashed at work Therapy animals are becoming more commonplace in the workplace.

LIZ RAMOS STAFF WRITER

G

reenbrook’s Allison Rothhaar was nervous walking into Lakewood Ranch Endodontics in February.

She has had a lot of dental work done in the past and was unsure about her appointment.

But then a small Pomeranian came up to her and sensed the tension.

As Rothhaar sat on the dentist’s chair, the Pomeranian sat quietly in her lap, and she spent some time petting the pup.

“My daughter was laughing at the little one’s playful antics,” said Crystal Rothhaar, Allison’s mother. “It took the fear out of it.

She has high anxiety at the dentist because she’s had a lot of dental work, but she was totally fine.”

More and more often dogs are being used to calm people and alleviate anxieties as therapy animals, and therapy animals are becoming more commonplace among schools, businesses and organizations.

Denise Schonwald, the owner of a therapy practice, has been using therapy animals in her practice for four years. She had a cockapoo named Max staying in her office with her to help clients through their sessions. Now she has a new dog, Henry, to keep her clients company.

“I feel like animals are intuitive,” Schonwald said. “Therapy

can be traumatic, and people are often coming in hesitant and fearful. I think having a dog helps them feel more comfortable going through some heavy subject matter or problems. It certainly helps alleviate a little bit of that anxiety.”

Schonwald said that if her clients are crying or upset, Henry will get his toy and bring it to them, which gives them a sense of peace and comfort.

Ginny Armington, the director of community outreach for the Humane Society of Sarasota County, said the nonprofit’s pet therapy program has about 80 volunteers who would go to elementary schools, colleges, assisted living facilities, nursing homes, hospitals and other organizations and businesses to provide pet therapy services.

“Research has shown your heart rate goes down and your blood pressure goes down when you’re petting an animal,” Armington said. “There’s just something soothing about petting a dog or even a cat. It actually affects us physiologically. … Dogs don’t judge you. They love everybody.

They love you for who you are. I think that makes a difference.”

Armington has seen patients with dementia who are completely unresponsive light up when the therapy dogs come to visit.

Nan Miller, a volunteer for the Humane Society of Sarasota County’s pet therapy program, brings her golden retriever, Lance,

only OPHTHALMOLOGY

BENEFITS Mental health benefits to having therapy animals: n Lowers anxiety and helps people relax n Provides comfort n Reduces loneliness n Increases mental stimulation n Can act as catalysts in the therapy process Physical health benefits to having therapy animals: n Lowers blood pressure and improves cardiovascular health n Diminishes overall physical pain n Breathing slows in people who are anxious

Photos by Liz Ramos

Source: UCLA Health

with her wherever she goes. Lance has a sweet, calming demeanor.

While working with veterans, Miller said Lance has inspired some veterans to get emotional support dogs to help them.

Miller said she was in Bayfront Park one day with Lance when a veteran approached her and reminded her of a time she visited the Sarasota VA Clinic and Lance laid down on his feet, and he started to pet Lance.

“He said, ‘You changed my life,’” Miller said. “He said, ‘I have PTSD, and for the longest time, I

wouldn’t leave my house except once a week with $20 to go to the grocery store and run home again.

I was shot, and I knew I needed to get a dog. … Now I go everywhere with that dog.’”

Above: Alyson Lutes, an adoption counselor at the Humane Society of Sarasota County, takes Sawyer to different businesses and organizations to provide pet therapy services.

Left: Lance, one of the Humane Society of Sarasota County’s therapy dogs, is loved by many. His owner, Nan Miller, says people will sit for a long time just petting him or children will lay their heads on him and talk to each other.

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HEALTH MATTERS

YourObserver.com

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APRIL 2021

11

TIPS AND TRICKS

Tips about hydration, food, clothing and more to ensure you’re prepared to work out in the Florida heat.

BRENDAN LAVELL STAFF WRITER

F

lorida is known worldwide for its gorgeous weather — for about half of the year.

Those who remain after the snowbirds fly north know well that the state turns into a swamp come late April and May. Changes in weather also mean changes in the way people should exercise. Extra precautions are necessary to make sure the body is properly fueled and protected from the sun and heat, which can cause dehydration or heatstroke.

This is what you should think

about before exercising in the Florida summer: TIME OF DAY

Exercising in the hot, humid weather that Florida provides in the summer can make it easier for people exercising to get dehydrated or a heatstroke, especially in the middle of the day.

The best way to exercise safely during the summer is working out in the cooler hours of morning or evening or exercising indoors, according to University of California-Davis Health. This is especially important for those who are not accustomed to exercising in the heat.

HYDRATION

Exercisers can lose more than a quart of sweat during an hourlong, moderate to heavy workout, according to Harvard Medical School. It’s important to drink at least two to three cups of water per hour while exercising, or more to combat profuse sweating.

Don’t forget to drink water after the workout too.

Waiting until the workout to start drinking water, however, isn’t enough to avoid dehydration.

The American College of Sports Medicine’s hydration guidelines recommend drinking three to five 8-ounce cups of water over two hours prior to running, including

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one or two cups within 15 minutes of the workout start time.

Avoid consuming caffeine or alcohol before a workout because these substances cause dehydration, according to UC Davis Health. Sports drinks are unnecessary unless rapid dehydration is occurring within a workout, according to Harvard Medical School.

One easy way to ensure hydration is monitoring urine. The urine of a hydrated person is usually light yellow or colorless, according to Cleveland Clinic.

Dark yellow or amber urine indicates dehydration.

Last but not least: If you feel thirsty, drink water. Sometimes it’s as simple as that.

FOOD

If possible, exercising on an empty stomach should be avoided.

Mayo Clinic recommends eating a small meal or snack one to three hours before exercising or a large meal three to four hours beforehand. Eating too much can make your workout feel sluggish.

Carbohydrate-rich foods, such as fruit and whole grains, are good

garnering the full attention and focus of their phlebotomist for a better experience.

The Concierge Donor Program, which actively seeks whole blood and double red blood cell contributions, expedites donors through the giving process compared to large blood mobile buses and fixed sites with wait lines as well. SunCoast Blood Centers collects, on average, six pints per day and roughly 100 monthly through the service.

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sources of energy.

For those who prefer to exercise as soon as they wake up, it’s crucial to eat a high-carb dinner the night before. It can also be helpful to eat a light snack, such as a halfbagel or even an energy gel, before starting the workout, according to the Livestrong Foundation.

People who exercise before eating breakfast should eat a meal with protein and carbs within an hour of finishing the workout.

CLOTHES

There are countless options when it comes to athletic clothes, but what is optimal for exercising in the heat? UC Davis Health recommends wearing loose clothing made of cotton or another light, breathable fabric.

Light-colored clothing is a good idea because dark colors absorb more sunlight and, thus, more heat.

A wide-brimmed hat and sunscreen also provide protection from the sun, which will make exercising feel a bit cooler — or at least a bit less hot.

That service, which is currently available four days a week, has certainly been convenient for Heidi and similar donors. The program has even offered a safe way to give blood, away from crowds, in the midst of the coronavirus pandemic.

And SunCoast Blood Centers plans to expand it further with service Monday through Saturday, previously limited because of staffing, and two to three small buses out in your neighborhood daily.

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BEAT THE HEAT

UC Davis Health said scheduling at least 10 minutes of time in the shade for every hour of exercise is a good idea, especially for those who aren’t accustomed to exercising in heat. Splashing cold water on yourself can help, too.

Over the years, runners have developed an interesting trick to help stay cool in the heat: wearing an ice-cold hat. One method is soaking a baseball hat in water and placing it in the fridge for 30 minutes, several hours or overnight. Another method is sticking ice cubes between the hat and head before starting a workout.

A bandana can work similarly. Lay it out in a diamond shape, place a row of ice cubes on it, and roll it up like a burrito. Finally, tie it around your neck for a necklace that will melt cold water around you as you run.

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