Taking Care in the Sun, July 2016

Information taken from:

be cool be smart

Be safe in the sun

Sun damage doesn’t just happen when you’re on holiday in the sun. It can happen when you’re not expecting it, for example when you go for a walk or sit in your garden.

Take care in the sun and be SMART:

  • Spend time in the shade between 11am and 3pm
  • Make sure you never burn
  • Aim to cover up with a T-shirt, hat and sunglasses
  • Remember to take extra care with children
  • Then use factor 15+ sunscreen

Apply sunscreen appropriate for your skin type and depending on the planned activity length to reduce the risk of Sunburn.

Preventing Sunstroke

Know who is at risk

  • Older peopsunsrokele
  • Workers in hot environments
  • People who are obese
  • People living with diabetes
  • People with kidney, heart, or circulation problems
  • Babies are at high risk

Those that have inactive or inefficient sweat glands are particularly susceptible to sunstroke. Avoid activities that force your body to retain heat, especially when it is hot outside like exercising, over-bundling your baby, or being out in the heat for too long without water.

Pay attention to the weather

If the temperature is above 30 degrees Celsius or close to it, be cautious. Avoid taking babies and elderly people out into the heat.

Wear light clothing appropriate for the weather.

drinkStay hydrated and replenish fluids

Drink water to stay hydrated. Watch your urine colour, it should stay a light yellowish colour.

Don’t drink caffeine. This will tell the body to become stimulated when what it needs to do is calm down.

Though black coffee is 95% water, the effect of caffeine on the body is harmful when the person has signs of sunstroke. The heart will beat harder and faster.

Avoid alcoholic drinks outdoors on hot days. Alcohol can interfere with body temperature by constricting your blood vessels, making it harder for blood to flow to keep you warm.

medicineAvoid medications

Our first instinct is to take medicine when we don’t feel good. If you are suffering from sunstroke, certain medications will only make the situation worse. Don’t use blood thinning medications for fever like Aspirin. These can be harmful during a heatstroke because they may increase bleeding, which can be an issue with blistered sunburns. Medications for a fever work well on someone with an infection, not on someone with heat stroke.


Caring for Sunstroke

coolCool the person down 

If you find someone suffering from sunstroke and unconscious call the emergency services on 999. If they are conscious, get the person to a shady, cool (preferably air-
conditioned) area. Get the person into a cool bath, shower if possible. Avoid very cold temperatures. The same goes for using ice, which may also mask the signs of a slow heartbeat and cardiac arrest.

You can put a cool, wet rag on the back of the neck, on the groin, and/or under the armpits. If you can, mist and fan the person to promote evaporative cooling.

Either mist the person with cool water or place a wet sheet over their body before fanning them; this will cause evaporative cooling, which is faster than simply wetting the person. If you are still concerned call your GP or 111.

moveHave the person stay calm

If you find someone suffering from sunstroke and unconscious call the emergency services on 999. If they are conscious, get the person to a shady, cool (preferably air-conditioned) area. Get the person into a cool bath, shower if possible. Avoid very cold temperatures. The same goes for using ice, which may also mask the signs of a slow heartbeat and cardiac

When the patient stays calm, the patient can help. Minimize agitation by breathing slowly and steadily. Focus on other things besides your sunstroke. Anxiety will only make your blood pump faster, raising your temperature a little more. Read How to Calm Yourself During an Anxiety Attack for more pointers.

Massage the person’s muscles. Massage gently. Your goal is to increase the circulation in the muscles. Muscle cramps are one of the early symptoms of sunstroke. Usually the calf areas are most affected.

Lay the person down.

One of the most prominent effects of sunstroke is fainting. Protect against faintinlayg by laying the person down. If the person has just fainted you can try to elevate the leg
s to increase the return of blood to the brain and often the person will recover quickly.

In an unconscious person, particularly where you have called 999 or where a faint is prolonged, turn them onto their left side with their left leg bent for stabilisation. This position is called the recovery position. Check the person’s mouth for vomit, so they do not choke. The left side is the best side for blood flow because our hearts are on that side.

Source: http://www.wikihow.com/Get-Rid-of-Sunstroke



nhs choices



Vitamin D deficiency

Vitamin D deficiency is the cause of a number of diseases. This could be overcome by going out and enjoying the sun.

Vitamin D has several important functions in the body including keeping bones and teeth healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain and tenderness as a result of a condition called osteomalacia in adults.

Good sources of vitamin D

We get most of our vitamin D from sunlight on our skin. The vitamin is made by our body under the skin, in reaction to summer sunlight. However, if you are out in the sun, take care to cover up or protect your skin with sunscreen before you turn red or get burnt.


bracknell nhs bracknell forest


self careYear of Self Care

The Year of Self Care is about helping our residents take control of their health in 2016.  It is a chance for us to all get involved and achieve something amazing this year.

Each month there will be a different self care theme – you can see the list on the ‘Calendar’ page.  For example, in February we’ll be sending out information and advice on mental well-being, while in June we’ll be focusing on carer well-being. Keep an eye of this webpage and our @BFC_Health twitter feed.

We want to get more people, organisations and business involved in Self Care.  So, if you would like us to promote your event, service or initiative, just get in touch.  It doesn’t have to fit with the theme of the month – we will get your information out there at any time!

Also, get in touch if you’d like our help to set up and run a self care related event or project – just ask.  We are always happy to get involved and make it a success.


Bracknell Forest Self-Care Guide:

The Bracknell Forest Self-Care guide provides information, advice and links to services related to long-term conditions and lifestyle factors. Each chapter has a video which gives a summary of the key messages on each topic.

The Long-Term Conditions Guide gives you practical information and signposting to services to help you manage your condition. Guides can be found for; Arthritis, Asthma, Chronic Obstructive Pulmonary Disease, Coronary Heart Disease, Dementia, Depression and anxiety, Diabetes, Falls, Hypertension and Stroke.

Lifestyle information is available on Alcohol, Diet and Nutrition, Physical Activity and Smoking.

All guides can be accessed through the Self-Care webpage:



This directory is for everyone who lives and works in and around Bracknell Forest. If you use adult social care, health care or other help and support services, if you fund your own support, or simply wish to find out more about what services and support are available in your local community, you can find all the information and advice in one place.


If you would like to find out about events and activities in the local community, you may also find the community directory helpful:


The Helping You Stay Independent Guide

The Helping You Stay Independent Guide lists activities, events and groups around Bracknell Forest that can support individuals to remain healthy and independent.

To view or download the Guide as a pdf please visit:



Did you know more than three million people in the UK work and also care for someone? Juggling work and care can be a challenge, but as a carer you have rights at work that can make this easier. There is support available to help you continue both working and caring. You have rights to request flexible working and to challenge decisions if you are not happy with the outcome. You may also have rights to various forms of time off. Your employer may offer other forms of support such as unpaid leave or telephone access to the person you are caring for during your working hours.

If you are an unpaid carer and appear to need support, you can ask for a carer’s assessment from Bracknell Forest Council to look at how you can be supported to carry on caring and look after your own wellbeing. The assessment will work out how you can be supported and whether you qualify for support from Bracknell Forest Council.

For more information:


 Following the success of the Olympics’ Gamesmakers Bracknell and Ascot Clinical Commissioning Group have been inspired to create a community of HealthMakers who can support one another in their long term health conditions.

We know that patients with long term health conditions often face crisis with their health which can be frightening and can lead to a feeling of having lost control. We know that most patients want to have confidence in looking after themselves and in recognising the signs when they need help.

We are looking for people who want to make a difference for themselves and for others by becoming HealthMakers.

What will HealthMakers gain?

  • Acquire knowledge, skills and attitudes for good health and wellbeing in their condition.
  • Opportunities to influence health services and improve patient care.
  • Meeting and working alongside others who are also keen to make a difference.
  • Opportunities to raise the patient voice within the Clinical Commissioning Group.
  • Listening skills and ability to learn from others.
  • To inspire and be inspired.
  • Create and participate in strong local networks / groups around their condition and train others to do so.
  • Make a strong and local difference and improve health outcomes for others.
  • Reduce the need for medication and hospital admissions.
  • Evidence of team building/counselling and leadership for their CVs.
  • Certificates will be provided which can be used to support continued professional development.

If you would like some more information please contact: communications.eastberksccgs@nhs.net or alternatively visit Health Connect to register.


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