Heatwaves and Heatstroke and Health, Oh My!

How Heat Impacts Health

Make no mistake: climate change is real, and humans are causing it. And while climate change has various forms of repercussions across the world, from more intense ocean cyclones to ferocious tornadoes ripping across land to tsunamis from volcanic explosions to eroding cliff sides from torrential downpours to flash floods and so much more, increasing temperatures play the primary role in climate change’s fallout. As heat waves impact 100s of millions across the globe, we take a closer look at how health can be affected by rising temperatures.

Here in Colorado, many of us who have resided in the state for decades can attest to the fact that, while yes, summer was always fairly warm, things these days have changed. Summer has moved from a 2.5-to-3 month affair to one that rears it’s ugly head by the end of May and persists well into what once were considered Autumn months (September, October, sometimes even unseasonably warm weather in November and December). And while a prolonged summer can have certain advantages (hello extra month of Paddleboarding!), it can also spell dire consequences for people with lower socioeconomic status, or those with health conditions which make them more susceptible to the heat. When air-conditioning, swamp-coolers, or even shade are a non-existent commodity, summer can become a deadly season for many living in our state. 

A “heat wave” is typically defined as a period of 3+ consecutive days above 90ºF (Fahrenheit), or 32.2ºC (Celsius). Heat waves occur when a ripple of high pressure in the atmosphere parks over a region and becomes stagnant, suppressing cloud formations and causing air to compress and increase in temperature. Trapped in the concrete jungles of cities where grass and greenery are sparse, temperatures increase even more. Increased exposure to elevated temperatures has been shown in scientific studies to have effects on everything from dehydration, muscle cramps, and hyperthermia to less known factors such as mental health (specifically, bipolar disorder, and MDD, or major depressive disorders). Furthermore, higher temperatures can degrade air quality, making cities an even more menacing place for our health and wellbeing. Heat waves can trap atmospheric pollutants, causing the air quality to degrade, especially in towns and cities. Particulate matter becomes a lid in the stagnant atmosphere, resulting in a decline in air quality and adverse health effects, especially for vulnerable people such as infants, the elderly, and those with pre-existing conditions. Many cities across the United States, including Philadelphia, Chicago, Saint Louis and Cincinnati, have seen large increases in death rates during heat waves in the past few months, and the CDC has issued warnings across the country in an attempt to educate individuals about the dangers of remaining outdoors for extended periods when the weather is in the high 90s to triple-digit-temperatures.

Extreme heat can also affect people’s ability to fall asleep, stay asleep and feel refreshed from sleep. Melatonin production is negatively affected by increased temperatures, leading to a decrease in rapid eye movement sleep, or REM sleep, which is when the brain processes new learned material and motor skills from the day, committing some to memory, maintaining others, and deciding which ones to delete. REM sleep restores the brain and is quintessential for maintenance of our bodies’ circadian rhythms, emotional processing, and healthy brain development. Lack of REM sleep can lead to emotional instability, lack of focus, impaired work performance, substance abuse, social isolation and an overall decline in quality of life. 

So now that we’ve discussed how our increased temperatures can negatively impact our lives, what do we do to combat these hazards? Read on for some COOL tips:

• Drink water — staying hydrated is harder to do in higher elevation states such as Colorado, and it’s easy to overlook when we’re busy with work or even play. Continue to drink water, even if not particularly thirsty, in regular intervals. Aim for at least two full glasses every hour.
   
• Avoid alcohol and only drink caffeine in moderation — alcohol is the biggest culprit of dehydration, but even caffeine can exacerbate hydration levels during heat waves. Prolonged dehydration can lead to kidney injuries, which decreases a body’s ability to withstand higher temperatures even more. Be cognizant of whether urine output seems to be greater than water input, and increase input if so.
• Wear a hat and sunscreen — covering our heads with wide-brimmed hats will protect from the harmful UV rays of the sun and provide shade for our head, ears, necks and faces. However, that is rarely enough when the temperatures escalate. For this reason, make sure to also use SPF sunscreen in order to protect skin from sunburn, at least 30 minutes prior to going out into sunlight.
• Avoid overexertion — working out is typically a healthy lifestyle habit, but during extended heat waves, sometimes our daily HIIT exercises might be better traded for an unheated yoga class, or a 30-minute stretching session. Exertion leads to higher levels of sweat, which must be mitigated by increasing water intake.
   
• Take Vitamin C — or eat foods with high amounts of it, such as oranges, kiwis, grapefruits, strawberries, bell peppers, tomatoes, and cruciferous vegetables (broccoli, Brussels sprouts, cauliflower, cabbage). Research has shown Vitamin C neutralizes free radical molecules, which in excess can damage cells. Vitamin C is also strengthens the body’s immune system by stimulating the activity of white blood cells. All of this together can stimulate the body’s ability to withstand heat for longer.
   
• Go to the water — bigger bodies of water, in the form of rivers, reservoirs or lakes can help make even land-locked states feel a little cooler. Spending time outdoors in the summer is almost always more pleasant when water is nearby and can offer some much needed respite from the high temperatures. If no water is available (or even as an additional step even if it is), take cold showers to bring down body temperatures effectively.
   
• Eat small snacks — make sure children especially, but even adults, are snacking regularly to maintain blood sugar levels when spending prolonged time outside in the summer sun. Consider incorporating Chinese Herbs that are known to be cooling, such as spearmint, peppermint, coriander, lotus root and fennel.
   
• Drive less — reducing the amount of heat-trapping gasses such as CO2 that are released into the atmosphere can help protect our health by decreasing the impacts of climate change. Opt for biking, walking, carpooling/drive-sharing, or electric scooters if available.
   
• Close window curtains and blinds during the day to keep warmer temperatures outside, especially when the sun is directly pointed at windows (mornings for east-facing homes, afternoons for west-facing).
   
• Donate old working air conditioning units or swamp coolers to thrift stores or homeless shelters where underprivileged people can make good use of them.
   
• Finally, consider sleep quality as a major tool to help boost resiliency against the effects of heat. Just as high heat can disrupt sleep, so can sleep that is disrupted create an impaired ability to withstand higher temperatures for prolonged periods of time. As a general rule, bedroom temperatures should be kept around 60 to 67° F for adults (and between 65 to 70° F for toddlers and babies) and ideally, a “cave-like” atmosphere should be maintained within the bedroom. It should be cool, dark and quiet to enhance sleep quality. As discussed, higher temperatures disrupt REM cycles and can lead to feeling not well rested upon waking in the morning. Some gentle supplements such as melatonin, valerian root, L-theanine, chamomile and magnesium have been shown to have positive correlations between ingestion and sleep quality. 

Other tips for getting restful sleep include avoiding drinking caffeine or eating foods high in sugar, which can increase internal body temperatures.

With these tips, and increased awareness about the dangers of high temperatures, we can stay safe together this season. And if you have any questions about any other heat-related issues, don’t hesitate to make an appointment to speak with your health provider today!