Marilyn Kutzcher MD: Winter Newsletter

Marilyn Kutzscher MD: Fall Newsletter

Stay Cool When the Heat is On

We all know that too much sun exposure can lead to painful sunburn in San Francisco, and sunburns increase the risk of skin damage, cancer and prematurely aged skin.

But overexposure to sun and heat can also lead to other serious problems that interfere with your brain functions, muscles, and other organs. Dr. Marilyn Kutzscher treats many patients each summer for heat-related illnesses in San Francisco. While most people can recover quickly from these illnesses, they can be deadly if not treated properly.

When your body begins to sweat out too much water, salt, potassium, magnesium and other nutrients, you may experience heat exhaustion or heat cramps. Early symptoms that you’ve had too much sun include:

• Excessive sweating
• Fatigue
• Thirst
• Leg/stomach/arm cramps
• Dizziness
• Headache
• Nausea

If you do not take measures to cool your body down, you may move into full-on heat stroke/sun stroke after intense heat exposure and dehydration for long periods of time. Symptoms of heat stroke can include the symptoms listed above as well as:

• Lack of sweating
• Vomiting
• Rapid heart rate and breath
• Confusion
• Unconsciousness
• High body temperature
• Fainting
• Pale skin
• Dark urine

 Prevent Heat Stroke

To avoid heat-related illnesses, listen to your body and be smart when outdoors

• Avoid drinking dehydrating beverages, such as soda, alcohol and coffee. Choose water and sports drinks instead.
• Wear sunscreen, sunglasses, a hat and loose-fitting, lightweight clothing.
• Go indoors during the hottest times of the day.
• Take frequent breaks when working or playing in the heat.
• Avoid over-exertion in the heat.

Heat stroke can be life-threatening. If you see someone who is experiencing the signs of heat stroke in San Francisco, call 911 immediately. Remove the person from the sun/heat and have him drink water or other electrolyte drinks, such as Gatorade. Avoid alcoholic and caffeinated beverages. Remove constrictive clothing and apply ice packs to the groin and armpits to help cool the body.

If you have experienced heat exhaustion, it is important to contact a doctor to make sure it does not progress into heat stroke. A doctor like Dr. Kutzscher can let you know when it is safe to resume your normal activities. Call Marilyn Kutzscher at 415-923-3560 or marilynkmd.com to learn more tips on how to beat the heat in San Francisco this summer.

Be Prepared: Carry a First Aid Kit

Traveling can be fun! But whether you are trekking to a remote country or just an hour from home, good times can quickly go downhill if someone gets sick or injured. It’s always good to be prepared for any type of minor emergency and having a first aid kit on hand may help you, your family, friends and fellow travelers stay safe.

First Aid Kit Essentials

• Sunscreen and soothing aloe vera gel
• Adhesive bandages in varying sizes
• Pain/fever reducer
• Allergy medicine
• Gauze pads and tape
• Antibiotic ointment
• Blister care
• Bug repellant
• Insect bite/sting relief
• Motion sickness medicine
• Lubricating eye drops
• Space heat blanket
• Oral thermometer
• Antiseptic wipes
• Instant cold compress
• Non-latex gloves
• Cotton balls
• Petroleum jelly
• Hand sanitizer or soap
• Scissors/tweezers
• Flashlight with extra batteries
• Candles and matches
• First aid manual

 If anyone in your traveling party is prone to allergic reactions, be sure to pack injectable epinephrine as well. There may be additional first aid kit requirements, such as splints and prescription medications, depending on your medical condition, how far you are traveling and how remote the location.

Be sure to check the contents of the first aid kit regularly to replace any items that have been used or those that have expired, especially if you are planning a long trip outside San Francisco.

If you are planning a trip to a foreign country, you may need certain pre-trip vaccinations to keep you healthy. Dr. Marilyn Kutzscher in San Francisco helps patients learn the steps to take before, during and after trips. Contact her at 415-923-3560 or marilynkmd.com to schedule an appointment.

Sleep Article

In an age in which many focus (as they ought to) on making healthy decisions throughout the day, it is surprising how few take active steps toward making the night as healthy and productive as possible.  Sleep comprises roughly a third of our lives, yet many know close to nothing about it, much less how to maximize its restful and restorative effects.  Despite what many assume, sleep is an active process, optimized by following a few simple tips on sleep:   

1. Establish a regular sleep schedule.  Decide on a wake time and try not to stray from it by more than an hour.  If you like to nap in the afternoon, take that nap around the same time -- and for a set amount of time -- every day.  Finally, go to bed when your body tells you it is tired. (This time might vary slightly based on how strenuous your day has been, but will probably be fairly consistent.) Your circadian “clock” uses signals (hormones) to prime your body for the activity it expects you to engage in at that time of day.  If you are driving during your typical naptime, the “sleepy” signals could pose a danger for drowsy driving. 
2. Use your bed for sleep and sleep alone.  In doing so, you will train your mind and body to associate your bed only with sleep, helping to cut down on the time from when your head hits the pillow to when your are fast asleep.  You should also do your best to fall asleep only in your bed. 
3. Optimize your napping.  Naps should be shorter than 45 minutes or longer than two hours.  Naps for durations that fall in between these times will usually result in you waking up from a deep sleep.  This could, in turn, leave you feeling even more exhausted than you were before your nap. 
4. Don’t lie awake in bed.  If you are struggling to fall asleep or awaken in the night and cannot fall back asleep, leave your bed and do something sleep-inducing until the urge to sleep returns. 
5. Establish regular meal times.  These will affect your circadian cycle, influencing the times at which you feel awake and sleepy.  Furthermore, many of us find it difficult to fall asleep soon after a large or heavy meal.  Eat strategically. 
6. Establish a regular exercise routine.  Some find that exercising in the morning helps them feel awake all day; others prefer to exercise in the afternoon.  Do what feels right for you, but avoid exercising within two hours of the time you intend to go to bed. 
7. Give yourself some time to “wind down” at the end of the day.  Relax by doing something like reading a book, taking a bath, listening to music, or meditating.  Avoid activities that necessitate bright light or looking directly at a light source.  Even watching TV or staring at a computer monitor can trick your brain into thinking it is too light outside for bedtime. 
8. Make your bedroom a sanctuary for sleep.   Keep the temperature at a comfortable sleeping level, buy blackout curtains if light hinders your sleep, and keep noise to a minimum. 
9. Keep a careful eye on what you put in your body.  Caffeine makes many of us unable to sleep.  If you are sensitive, avoid caffeine in the afternoon and evening.  Alcohol is also known to disturb sleep.  It has the potential to limit quantity and certainly disrupts the quality of these important hours of rest. 
10. Don’t watch the clock!  Putting too much stock in the time can make your mind whir and fret.  This can be destructive, leading you to squander potential sleep time.

Whether you suffer from insomnia or are merely trying to stay a bit more awake and alert throughout the day, these simple bits of advice can help make your night as healthy and productive as the rest of your day.