Spring is here. Play safe!

Spring fever is the only kind of fever we like to catch. And with summer just around the corner, it’s time to get outside and get active. This is the time of year when neighbourhoods come back to life and playgrounds are full of energetic kids running and jumping.

Your kids are probably itching to get to the park, start their soccer season or get out on their bikes for the first time in months. You might want to refresh yourself on some tips to keep your kids safe as they gear up for their summer sports.

Identify and deal with concussions

Concussions are becoming more common in kids’ sporting activities. Concussions do not always result in a loss of consciousness, and recovery for children can take much longer than for adults.

“Common signs of a concussion are headache, dizziness, sensitivity to light or sound, and confusion or difficulty concentrating,” explains Dr. Peter Azzopardi, Chief of Paediatric Medicine at The Scarborough Hospital. “They can be caused by a direct blow to the head, neck or face, or by a blow somewhere else on the body that sends force to the head.”

The Canadian Paediatric Society recommends children or teens with a concussion should:

• Seek medical attention at the time of injury.
• Rest until all symptoms are gone.
• Avoid sports, exercise or participation in any recreational activities.
• Limit activities like reading, texting, watching television, computer work and electronic games.
• Be cleared by a physician before returning to school or sports.

Wear the right protective gear

A key to keeping your kids safe is providing them with the right protective gear for the activity they are doing. Here are a few things to consider:

Helmets – these are the most common, and probably the most important, protective gear your child will wear. It’s important to choose the right helmet for the activity. There are different helmets for baseball, football, biking and skateboarding, and you shouldn’t substitute one for another. Ensure they fit properly and always do up the chin strap or else it will fall off when your child needs it most.

Shoes – Similar to helmets, there are different shoes for football, baseball, softball, and soccer. They have rubber soles or metal cleats designed specifically for a certain activity.

Other protection – Some sports require eye protection, mouthguards, pads, wrist, elbow, and knee guards and protective cups (for boys only).

If you’re unsure about what protective equipment your child needs, you can talk to the coach or an expert at a sporting goods store.

Get out there and enjoy spring safely!

Are you getting enough Vitamin D?

Some days it feels like we never see the sun. With an average of nine hours of daylight during the winter months (compared to about 15 hours during the summer), most Canadians are not getting the sun exposure required for sufficient levels of Vitamin D between October to March.

Also, known as the “sunshine vitamin”, Vitamin D has many benefits: reduce heart risks, help to fight viral infections, absorb calcium for healthy bones and teeth, maintain healthy blood pressure, control insulin production and help to prevent certain cancers, especially colorectal and breast cancer.

“Low blood levels of Vitamin D are common in Canada,” says Sara Mahdavi, Nephrology Dietician at The Scarborough Hospital. “In many scientific studies, low levels of Vitamin D have been linked to several diseases such as diabetes, multiple sclerosis, and cancer of breast, prostate and colon.”

The best way to get Vitamin D is through diet and/or short periods of spring and summer sun exposure on hands and arms (15-30 minutes depending on your age, skin pigmentation and body mass) before putting on sunscreen. However, during the autumn and winter months, we have no choice but to use foods high in Vitamin D content.

“There are a number of ways you can easily add Vitamin D to your diet,” explains Sara. “These include fatty fish such as salmon and sardines, eggs, or fortified products such as cow’s milk and soy beverages. For vegetarians, mushrooms and fortified soy milk are the only non-animal sources of Vitamin D. Always look for food labels showing greater than 20 per cent daily value.”

Vitamin D supplements are also readily available over-the-counter at pharmacies and health food stores in pills, chewable tablets and drops. A registered dietician or your family physician can help you determine if you are getting enough Vitamin D. 

Sara recommends the following tips for getting more Vitamin D:

• Use low fat milk or fortified soy beverages instead of water in things like smoothies , scrambled eggs and hot chocolate
• Add salmon to your diet in foods such as wraps and sandwiches at least two times per week
• Spend more time outside
• Add a 400 IU Vitamin D daily if you are a healthy adult, 50 years of age or older

Keeping your New Year’s fitness goals

The New Year is an opportunity for fresh starts and setting new goals. Improving fitness levels continues to be one of the most popular resolutions, yet it’s also one of the most difficult for a majority of individuals to maintain.

“Research indicates that more than two-thirds of people who set fitness goals at the beginning of the year give up within two months,” says Lori Irvine, Organization and Employee Development Coordinator at The Scarborough Hospital. “However, by following some key steps, you can dramatically improve your odds of sticking to your goals.”

Lori offers the following tips when setting a New Year’s fitness plan:

• Set realistic fitness goals – Ensure you speak with your physician before beginning any fitness regimen and make an appointment with a personal trainer who can help you break your overall goals into smaller, reachable targets.
• Write down your fitness goals – Simply writing down your short-term and long-term goals and the steps involved in meeting them can increase your motivation and reduce the chance of giving up. 
• Tell your family and friends – Verbalizing your fitness plan and letting others know about it can help you feel more accountable to your goals.
• Prioritize and schedule regular exercise – You’ll be more likely to stick to your fitness routine if it’s scheduled into your calendar like any other commitment.
• Choose a gym or fitness routine that is close to your home or accessible during your commute to and from work – A convenient location means you’ll be less likely to skip your fitness routine due to factors such as bad weather, traffic, etc.
• Don’t try to be perfect! – Whether it’s missing a couple of workouts or giving in to a treat, don’t beat yourself up over the occasional slip.
• Reward yourself – Whenever you achieve or complete a part of your fitness plan, reward yourself! Buy something you’ve wanted for a while, go for a spa treatment, etc. Do whatever makes you feel good about all your hard work – you deserve it!

Feeling your best over the holidays

The holiday season is upon us, and that means lots of stress, socializing and late nights. It can be fun, but it’s hard on your overall well-being. That’s why is pays to take it easy, slow down and enjoy the festivities in moderation.

“Our daily routine is often challenged at this time of year, when there are so many demands on your time,” explains Dr. Farid Boutros, Endocrinologist with The Scarborough Hospital. “While it’s tempting to over-indulge in all the rich food, alcohol and parties, it can all be very taxing on the body.”

Dr. Boutros recommends these tips to feel your best throughout the holidays and after:

1. Steer clear of the buffet. Microbes love parties. Watch out for food that is meant to be hot or cold but has been sitting at room temperature for more than two hours.
2. Wash your hands. Frequent and thorough hand washing, or use of an alcohol-based hand sanitizer, prevents the spread of cold and flu viruses. It’s especially important during the holidays when you are around more people.
3. Keep fit. Exercise schedules often take a back seat to all the holiday festivities. Walk to some of your errands, work or social events, or go for a stroll in the evening.
4. Sleep. It’s tough to get the right amount of shut-eye when there is so much partying and socializing going on. But would you rather get enough sleep or risk staying in bed over the holidays because you’re sick?
5. Just say no. Choose your priorities and decline any social commitments that will put you over the top.
6. Adjust your expectations. Not everything has to be perfect for a pleasant holiday. Spending time with family and friends is, after all, the most important thing.
7. Keep your cool. Stuff happens. Relax, and have a good laugh. It really is the best medicine.
8. Stay on budget. Money matters are a big stress factor. Make a strict shopping list and stick to a budget.

Protecting your skin from winter weather

Love it or hate it, there’s no denying the impact winter weather can have on our skin.

“Low temperatures, low humidity and strong, harsh winds can deplete skin of its natural lipid layer, which keeps it from drying out. Skin can also lose moisture from the dry air from furnaces and other heating sources,” said Dr. Sophie Hofstader, a dermatologist at The Scarborough Hospital.

Dr. Hofstader offers the following advice to avoid cracked, peeling skin and lips:

• Use lukewarm water for showering and washing your hands. Hot water can rob your skin of moisture.
• Ensure you moisturize your skin after showering or hand washing.
• Apply moisturizer before putting on gloves when you go outside in winter.
• Use lip balm regularly, as lips retain less moisture than other parts of the body and tend to dry out more quickly.
• Invest in a humidifier to keep the air moist in your home.
• Get enough omega-3 fatty acids by eating fish such as salmon, mackerel, cod, tuna, sardines and herring. The beneficial oils work at the cell level for skin.
• Be sure to wear a sunblock with an SPF of at least 30 if you’re going to be outside in the snow for more than 30 minutes, and re-apply it every two hours.

“As unusual as it may sound, the goal is not so much to add moisture to the skin, but to keep moisture in,” explains Dr. Hofstader.

Busting common flu myths

Every fall, debates rage over flu vaccinations and whether or not they are an effective way to protect oneself from the flu. And while most of us, at one time, received sound medical advice from our family physicians, the age of the Internet has given rise to both an overload of information and the potential for myths to circulate.

“The number of myths related to the flu and the flu vaccine is quite astounding,” says Dr. Reena Lovinsky, an infectious disease specialist at The Scarborough Hospital. “Unfortunately, misinformation and ignorance are significant reasons why more than 50,000 Canadians will be unnecessarily hospitalized this year due to influenza complications, and why between 2,000 and 5,000 could die.”

To help you understand the truth about the flu and vaccine, Dr. Lovinsky busts the following common myths:

Myth 1: The flu is really just a bad cold
We all get colds, and we know they can cause sore throats, runny noses or congestion that lasts a few days. The flu virus can have a much more significant impact, infecting the lungs, causing joint pain, and in the most serious cases, leading to pneumonia or respiratory failure.

Myth 2: I got the flu shot last year, so I should still be protected
Wrong! The flu vaccine provides protection against the most prevalent strains of the virus expected to be circulating this season, and typically changes each year. Also, a person’s immunity to the flu declines over time and requires annual vaccination to maintain protection. Age and health can be factors as well. As a rule, the elderly and those with chronic health conditions that weaken the body’s immune system are most at risk from the flu, and are therefore most in need of annual vaccinations. But everyone, regardless of age or health, decreases their likelihood of developing serious flu complications by getting a flu shot each year.

Myth 3: I’ve never had the flu shot, and I never get sick
Anyone can get the flu, and just because you’ve never had it before does not mean you are immune. Even healthy individuals can become seriously ill, often for a week or more. Only a flu vaccination can offer true protection from serious flu complications.

Myth 4: The flu shot can actually give me the flu
This is probably the most common flu myth out there, and it is completely false. The flu vaccine does not contain live flu virus, and therefore cannot give you the flu. Given the time of year, many people come down with common colds, and mistake it for the flu. Sometimes people can get a fever after the flu vaccine. This is not the flu, but a sign that your body is mounting antibodies to protect you against the flu in the future.

Myth 5: Vaccinations don’t really offer protection from the flu
Data shows that the flu shot is close to 90 per cent effective at preventing the flu in healthy adults and children, when the vaccine is a good match to the circulating flu types.

Myth 6: Pregnant women should avoid the flu shot
The flu vaccine is safe, and is recommended during pregnancy and while breast-feeding as pregnant women and newborns are at high risk for complications from influenza. During pregnancy, their immune systems are suppressed, and pregnant women—especially those in their second and third trimesters—are at a higher risk for developing complications such as pneumonia.

Myth 7: The flu vaccine has bad side effects
Other than occasional reports of mild soreness or redness at the injection site, there are typically no negative side effects from the flu vaccination. However, some people with known allergies should avoid the flu shot altogether. If you have had a bad allergic reaction to a previous dose of the vaccine, or if you have an egg allergy that is manifested by hives, swelling of the mouth and throat, difficulty breathing, hypotension or shock, the vaccination should be avoided.

Additional information about the flu, along with flu-related resources, are available on our website at www.tsh.to

First Aid essentials when you’re on the go

Whether it’s for your car, your boat, or your backpack, having an accessible and well equipped first aid kit when you’re out and about can help with a range of emergencies.

“Accessibility and portability are key for these sorts of ‘mobile’ first aid kits,” says Jacqueline Abel, Industrial Hygienist and Safety Specialist at The Scarborough Hospital. “You don’t want to carry too much, but you still want to ensure you have the most important items on hand, should you have a medical emergency.

“Although there are a variety of first aid kits available to buy, it’s also possible to put together your own kit in a water resistant makeup bag, tool kit box, or fanny pack. And, the beauty is that you can customize your kit any way you like.”

Abel recommends that first aid kits for smaller areas like cars or backpacks include the following:

• Emergency telephone numbers: EMS/9-1-1, poison control, and family doctors
• Painkillers like acetaminophen and/or ibuprofen
• Allergy medication such as oral antihistamines
• Other medication for nausea and diarrhea
• Thermometer
• Tweezers
• Alcohol wipes
• Antiseptic hand cleaner
• Medical adhesive tape
• Sterile gauze
• Elastic bandages
• Several sizes of adhesive bandages
• Bandage scissors
• Antiseptic spray or lotion
• Antibiotic cream
• Instant cold packs
• Disposable, non-latex gloves, such as surgical or examination gloves.

“Remember to check all first aid kits regularly,” said Abel. “Replenish your stock when needed and replace any medication or supplies that may have expired.”

Keeping your family safe around water

A dip in the pool or spending time at the beach or cottage are hallmarks of summer fun. However, each year, water-related accidents ruin much more than just a day out for many Canadian families.

“Sadly, over the past few years, Canada has seen an increase in water-related injuries and deaths, including those that involve children,” said Dr. Leah Tattum, a Pediatrician at The Scarborough Hospital. “It’s truly tragic for us to witness as healthcare professionals, as they are often entirely avoidable.”

Dr. Tattum recommends that all families respect these basic water safety precautions:

• Never allow children to be unsupervised around water. This includes not only pools or lakes, but buckets, barrels, or fountains. A small child can disappear in seconds and drown in only a few centimetres of water.
• Make sure all children above the age of four attend a certified swimming class or at least learn basic flotation techniques.
• Children younger than four should always be accompanied by their parents in the water and all non-swimmers should wear a properly fitted personal flotation device.
• Every parent should know basic CPR techniques in order to respond in an accident.
• Avoid glass bottles that can break when swimming and store drinks in plastic containers.
• Ensure children do not swallow excessive amounts of water that can cause diarrhea or other illnesses. Everyone should also shower with soap before going swimming, wash their hands after using the bathroom and not swim if they are sick.

If you have a pool, keep in mind these specific safety tips:

• Build a high fence and gate around your pool and keep the gate locked at all times when there is no adult available to supervise.
• Ensure pool covers are completely removed and that children do not walk over them.
• Always have a life saving flotation device and life jackets near the pool, as well as a phone in case of emergency.
• Do not allow children in hot tubs as they are susceptible to overheating.
• Teach children to obey pool safety rules – including not running in the pool area, and not pushing or jumping on others inside or outside of the pool.

Preventing and treating insect bites, stings and skin irritations

From buzzing bees, to swarming mosquitoes, to poison ivy, knowing how to avoid and treat the effects of insect stings, bites, and skin irritations can make spending time in the outdoors safe and enjoyable.

“Beyond the common effects of insect bites and stings, many people don’t realize that skin and respiratory reactions can also occur in other situations, such as when dangerous plants like poison ivy are burned in campfires,” says Dr. Sophie Hofstader, a dermatologist at The Scarborough Hospital.

Important ways to prevent bites, stings and skin irritations include:

• Using insect repellents with DEET. Most over-the-counter repellents contain DEET, and formulations with less than 10 per cent are safe to use on children as young as two months old. Adults can use formulations with up to 30 per cent DEET.
• Wearing shoes and dressing in long pants and long-sleeved shirts. Bright colours should be avoided as they attract nectar-gathering insects.
• Staying away from areas with lots of weeds and blooming plants, as well as underbrush, and staying on paths in wooded areas.
• Pouring canned drinks into covered cups. Beverages, especially those that contain sweetener, attract stinging insects.
• Staying indoors at dusk, which is a peak mosquito time. Areas with standing water should also be avoided, as they tend to attract mosquitoes.

If an insect bite, sting or other skin irritation does occur, Dr. Hofstader offers the following tips to treat it:

• Remove stingers with a firm sweeping motion of a credit card. Squeezing or pinching the skin will cause additional venom to be released.
• Clean the area thoroughly with soap and water at the site of the sting.
• Apply a cool compress or ice to the area to reduce redness and swelling.
• Add hydrocortisone cream to the site of the sting to help relieve redness and pain.
• Take a pain reliever and an antihistamine to relieve any swelling, irritation and pain.
• See your doctor if you think you may have been exposed to a dangerous plant like poison ivy.
• Call 911 and seek emergency care immediately if a severe allergic reaction does occur, such as difficulty breathing or swallowing.

Food safety during the summer months

During the summer, there’s nothing better than sharing picnics, bbqs and camping trips with your friends and family. However, foodborne illnesses – also known as food poisoning – can be the biggest party crasher at any outdoor meal.

Symptoms of a foodborne illness can include stomach cramps, nausea, vomiting, diarrhea, headache, and fever. They can begin a few hours after eating contaminated food, or can be delayed by several days or even weeks.

“There’s a greater risk of food poisoning during the summer months because of the increased heat and humidity, and lack of refrigeration and washing facilities at many outdoor activities,” says Susan Butson, a Dietitian at The Scarborough Hospital. “The good news is that we can minimize our risk by remembering some simple food safety guidelines.”  

Butson recommends following Health Canada’s four basic safety steps when shopping for, handling, preparing, and storing food.

Clean – Wash your hands for at least 20 seconds in warm, soapy water before handling food and after handling raw meats or poultry. Surfaces, utensils and reusable shopping bags should also be washed in hot, soapy water to eliminate bacteria. In addition, raw fruits and vegetables need to be washed in clean water. Before going on a picnic or camping trip, find out if there will be a source of clean water. If not, bring water for food preparation and cleaning.

Separate – Always separate raw foods from cooked foods, fruits and vegetables to avoid cross-contamination. Wrap meat, poultry and seafood separately, or use separate containers that will prevent leaks. If you are packing fruits or vegetables in the same cooler, put meat, poultry and seafood at the bottom to keep juices from dripping onto other foods.

Cook – Always cook food to safe internal temperatures and check it with a digital food thermometer. Cooked foods are safe to eat when internal temperatures are:

• 71°C (160°F) for ground meat (beef, veal, lamb and pork)
• 74°C (165°F) for leftover food and boned and deboned poultry parts
• 85°C (185°F) for whole poultry.

Chill – Refrigerate food and leftovers promptly at 4°C (40°F) or below.

Most importantly, Butson stresses, “if you’re in doubt, throw it out!”