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October 2009 e-Newsletter
In this issue:
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 [FirstName]
Welcome to the October newsletter from the Pilbara Health team.
With the winter rains behind us, it’s time to get serious about staying cool during the hot summer months ahead.
We’ve all been caught out on a day that begins with a relative chill factor and then steadily heats up to a midday temperature of 30°C or more.
Before leaving home, try to make sure you have everything you need to protect yourself and your family from extreme heat.
Always pack extra water, sun hats, sunglasses, high factor 30+ UV protection sunscreen and lightweight long tops and pants, especially when taking youngsters to the beach or anywhere where it is hard to find shade.
Stay safe in the heat.
Leanne Harvey and
the Pilbara Health Team |
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Sleepless in summer
Losing sleep on a regular basis plays havoc with our wellbeing and affects our ability to perform well in a multitude of different ways. Equal amounts of work, rest and play are essential for us to maintain a healthy and happy lifestyle.
Research shows that in order for us to fall asleep easily, our core body temperature needs to fall and the ideal room temperature for a good night’s sleep is between 16-18°C, according to the Centre for Sleep Research at the University of South Australia.
It’s little wonder then that in Western Australia we sometimes have trouble falling asleep on a hot summer’s night when the night time temperature exceeds 30°C.
Try the following tips to ensure you get a good night’s sleep every night, and start the next day feeling revitalised, recharged and refreshed
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Time-keeping
The sun sets later during the summer months compared to the rest of the year, which can confuse our body clocks. Make a conscious effort to prepare your mind for sleep even though it may seem too early. |
Black out
Blackout blinds help you fall asleep more easily and rise later during periods of longer daylight hours, and they are particularly useful for parents when used in the bedrooms of restless youngsters. |
Create a breeze
Simple methods like adjusting the position of a fan or setting up a wet towel between you and the fan can help with the cooling process. Keep windows closed during the day and open at night to cool down the house. |
Wind down
Avoid physical activity an hour or so before bed, otherwise it will take longer for your body to cool down. Take a cold shower just before you go to bed to lower your body temperature. |
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Choose the right shades
Not so long ago sunnies were worn simply to protect your eyes, but these days your choice of shades is more of a fashion statement.
Trendsetters beware! The Australian Standard for sunglasses and fashion spectacles does not cover prescription glasses and exposure to ultraviolet (UV) radiation over a long period of time can lead to eye damage.
Some prescription glasses do provide UV radiation protection, and we advise that you always check the level of protection with your optometrist before making a purchase.
When choosing sunnies for sun protection, look for:
- Close fitting, wraparound style sunglasses
- The swing tag outlining that they meet the Australian Standard AS/NZS 1067:2003
- Words like good UV protection on the label or swing tag
- Categories 2, 3 or 4 because these sunnies absorb more than 95 per cent of UV radiation
Sunglasses with an eye protection factor or EPF rating; EPF ratings of 9 or 10 exceed the Australian Standard and block almost all UV radiation. |
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Take the stress out of heat
On a hot day the body naturally responds by cooling itself through sweating, but in extreme temperatures, a lack of sweat is an early sign that a person may be at risk of heat stress.
Between the months of October and April, the average temperature in the Pilbara reaches 32°C almost every day. Heat stress is a risk in an environment characterised by high ambient temperatures, high humidity and low air movement.
Whether working in the Pilbara or in Perth, everyone needs to respond to seasonal change, adapt and take precautions to prevent heat stress. Heat stroke begins to occur when the core body temperature rises above 40.5°C and the body’s internal systems start to shut down.
The long-term effects of heat induced illnesses are likely to result in chronic heat exhaustion and heat stroke – this can be potentially life-threatening if medical attention is not sought immediately. |
How to stay cool
Keep up your fluids:
Regardless of how active you are, you need to drink more during hot weather. Do not wait until you feel thirsty to drink. Drink plenty of water or other cool, non-alcoholic fluids. Check with your doctor if you are on limited fluids or fluid pills. Avoid alcohol or drinks that contain lots of sugar. Avoid extremely cold liquids, as they may cause stomach cramps.
Avoid exposure to heat:
Stay out of the heat as much as you can and when outdoors, always seek shade from the sun.
Protect yourself outside:
Protect yourself from the sun - slip, slop, slap and slide - by covering exposed skin with lightweight clothing, using sunscreen, and wearing sunglasses and a hat.
Limit physical activity:
Too much physical activity on a hot day can lead to heat stress. If you can, restrict activity to cooler parts of the day.
Don’t leave children or pets in cars:
Even on cool days, cars quickly heat up to dangerous temperatures. Never leave children or pets unattended in parked cars, even if a window is left open a fraction. |
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Early warning signs include:
Lack of concentration
Symptoms include irritability, lethargy and disorientation. Heat-related dizziness and fainting results from reduced blood flow to the brain. |
Heat rash
Symptoms include excessive sweating, resulting in the sweat gland becoming blocked and reducing your ability to sweat more and lose heat. |
Heat Exhaustion
Symptoms include headaches, dizziness, light headedness, weakness, mood changes (feeling irritable or confused), vomiting, decreased and dark coloured urine, fainting and clammy skin. |
Heat Stroke
Symptoms include dry pale skin (no sweating), hot red coloured skin (looks like sunburn), mood changes (feeling irritable or confused), seizures, fits, collapse and unconsciousness. |
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In the name of health
Visitors from Paraburdoo and neighbouring towns recently turned out in force for one of the biggest annual events in the area.
The Nameless Festival in Tom Price is, somewhat ironically, named after Mount Nameless, the prominent peak overlooking Hamersley Mine.
More than 5,000 visitors travelled to the event and many families spent time at the Rio Tinto health and wellbeing stand offering free blood pressure checks, a sunscreen station and an informative nutritional display guide.
Injury management advisor Natalie Reinhardt and healthy lifestyle co-ordinators Steve Choate and Dave Nilson were also on hand to give out free advice and support.
Natalie said: “It was a wonderful way for our team to meet festival-goers and promote our free fitness classes. Currently, our popular classes include the Mount Nameless walk, boot camp training, Boxercise and cardio and abs training among many other options.”
For more information about Tom Price fitness classes, contact Ricki on 0408 001 593. |
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Drive safely - it’s what’s on the inside that counts
Drivers take note that an in-car safety feature that helps prevent skidding and sliding must be introduced in all new passenger vehicles and four-wheel drives by 2011.
The Federal Government opted to make Electronic Stability Control (ESC) mandatory after an accident study showed the installation halved the number of single vehicle accidents.
The accident study, conducted by Monash University Accident Research Centre in Victoria, also predicted that in WA alone, in-car safety features are expected to save 500 lives by 2025.
When searching for a new car, the RAC urges drivers to be vigilant and do their research. Tested vehicles are given a star rating by the Australasian New Car Assessment Program (ANCAP) to reflect in-car safety features and overall safety performance.
Find out which makes and models have the best new car safety ratings by visiting ANCAP (www.ancap.com.au) for new cars and the RAC (www.rac.com.au/Motoring) for used cars.
The RAC and the Office of Road Safety recommend drivers buy only four or five star rated vehicles. |
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Cool like a Camel
Blistering summer heat may be unbearable for us humans, but for camels it’s just a walk in the...em…desert. Australia is home to the largest herd of feral camels in the world and more than half of them (an estimated 238,000) live in WA, according to the Department of Environment and Conservation.
They are one of the few species born with an ability to adapt to extreme temperatures and survive without water for up to two weeks. By comparison, the average human cannot live without water for more than three to five days.
Did you know?
Camels were introduced into Australia from the Middle East in the late 1800s because they were believed to be well suited to the outback.
Staying hydrated during the hot season is critical because in order to stay cool, our bodies lose significant amounts of water in the form of sweat. Our recommended daily water intake of water is between two to three litres, and on a hot day we need anything from four to five litres, depending on our body mass index.
While some people may consider less is more when it comes to staying cool in the heat, in reality more clothing gives us greater protection from the sun.
Camels have a thick woollen coat to help insulate them from a scorching day and wide leathery patches to protect areas prone to sun burn, like their knees, whereas we have to reapply sunscreen regularly to protect ourselves from harmful UV rays. |
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For more information please call your local safety advisor or contact the Pilbara Health Team at health@riotinto.com.
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