The long and warm days of summer can be fun and exciting, but while these conditions may be enjoyable, they can also be hazardous to your health.

Prolonged exposure to the sun can have a particularly dangerous impact on both your short- and long-term health, including damaged skin, sunburn and skin cancer. Given these potentially severe consequences, it’s necessary to understand basic precautions while out in the sun.

5 Ways to Protect Yourself From the Sun

To limit your risk of developing skin cancer or other sun-related conditions, consider the following steps:

1. Think about the time. If possible, schedule your time outdoors before 10 a.m. or after 4 p.m. to avoid the strongest sunlight and greatest exposure to ultraviolet radiation.
2. Check the forecast. Before you head outdoors for the day, be aware of the weather that awaits you. High temperatures and particularly sunny conditions may be dangerous.
3. Use sunscreen. Apply sunscreen with an SPF of at least 15 to any bare skin at least 30 minutes before sun exposure. Reapply every two hours or more frequently if you plan to swim or be in the water.
4. Seek out shade. Take advantage of any available shade while outdoors, such as next to buildings or under large trees. If you expect to be out in the open for an extended period of time, bring an umbrella.
5. Protect your eyes. The strong sunlight of summer can be hazardous for your optical health. Wear sunglasses while outdoors and consider bringing a brimmed hat as well.

Keep these tips in mind to have a fun and safe time enjoying the summer sun. 

Severe thunderstorms produce lightning, which is extremely dangerous. Though lightning fatalities have decreased over the past 30 years, lightning continues to be one of the top three storm-related killers in the United States. In 2014, there were 26 fatalities from lightning. Although most lightning victims survive, people struck by lightning often report a variety of long-term, debilitating symptoms.

Other associated dangers of severe thunderstorms include tornadoes, strong winds, hail and flash flooding. Flash flooding is responsible for more fatalities—more than 140 every year—than any other thunderstorm-associated hazard. Dry thunderstorms that do not produce rain that reaches the ground are most prevalent in the western United States. Falling raindrops evaporate, but lightning can still reach the ground and can start wildfires.

Before a Thunderstorm and Lighting

To prepare for a thunderstorm, you should do the following:

• Build an emergency kit and make a family communications plan.
• Remove dead or rotting trees and branches that could fall and cause injury or damage during a severe thunderstorm.
• Postpone outdoor activities.
• Remember the 30/30 Lightning Safety Rule: Go indoors if, after seeing lightning, you cannot count to 30 before hearing thunder. Stay indoors for 30 minutes after hearing the last clap of thunder.
• Secure outdoor objects that could blow away or cause damage.
• Get inside a home, building or hard top automobile (not a convertible). Although you may be injured if lightning strikes your car, you are much safer inside a vehicle than outside.
• Remember, rubber-soled shoes and rubber tires provide NO protection from lightning. However, the steel frame of a hard-topped vehicle provides increased protection if you are not touching metal.
• Shutter windows and secure outside doors. If shutters are not available, close window blinds, shades or curtains.
• Unplug any electronic equipment before the storm arrives.

Facts about Thunderstorms

• They may occur singly, in clusters or in lines.
• A single thunderstorm affecting one location for an extended time can be more severe than other storms.
• Thunderstorms typically produce heavy rain for a brief period, anywhere from 30 minutes to an hour.
• Warm, humid conditions are highly favorable for thunderstorm development.
• About 10 percent of thunderstorms are classified as severe; these storms generally produce hail at least an inch or larger in diameter and have winds of 58 miles per hour or higher. They can also produce tornadoes.

Facts about Lightning

• Lightning’s unpredictability increases the risk to individuals and property.
• Lightning often strikes outside of heavy rain and may occur as far as 10 miles away from any rainfall.
• “Heat lightning” is actually lightning from a thunderstorm too far away for thunder to be heard. However, the storm may be moving in your direction.
• Most lightning deaths and injuries occur when people are caught outdoors in the summer months during the afternoon and evening.
• Your chances of being struck by lightning are estimated to be 1 in 600,000, but could be reduced even further by following safety precautions.
• Lightning strike victims carry no electrical charge and should be attended to immediately.

During Thunderstorms and Lightning

If severe thunderstorms and lightning are occurring in your area, you should do the following:

• Use a battery-operated National Oceanic and Atmospheric Administration (NOAA) Weather Radio for updates from local officials.
• Avoid contact with corded phones and devices, including those plugged into electrical outlets for recharging. Cordless and wireless phones not connected to wall outlets are safe to use.
• Avoid contact with electrical equipment or cords. Unplug appliances and other electrical items, such as computers, and turn off air conditioners. Power surges from lightning can cause serious damage.
• Avoid contact with plumbing. Do not wash your hands, do not take a shower, do not wash dishes and do not do laundry. Plumbing and bathroom fixtures can conduct electricity.
• Stay away from windows and doors, and stay off porches.
• Do not lie on concrete floors and do not lean against concrete walls.
• Avoid natural lightning rods such as tall, isolated trees in open areas.
• Avoid hilltops, open fields, the beach and boats on the water.
• Take shelter in a sturdy building. Avoid isolated sheds or other small structures in open areas.
• Avoid contact with anything metal, such as tractors, farm equipment, motorcycles, golf carts, golf clubs and bicycles.
• If you are driving, try to safely exit the roadway and park. Stay in the vehicle and turn on the emergency flashers until the heavy rain ends. Avoid touching metal or other surfaces that conduct electricity in and outside the vehicle.

Lightning Safety When Outdoors

After a Thunderstorm or Lighting Strike

If lightning strikes you or someone you know, call 911 for medical assistance as soon as possible. The following are things you should check when you attempt to give aid to a victim of lightning:

• Breathing – if breathing has stopped, begin mouth-to-mouth resuscitation.
• Heartbeat – if the heart has stopped, administer CPR.
• Pulse – if the victim has a pulse and is breathing, look for other possible injuries. Check for burns where the lightning entered and left the body. Be alert for nervous system damage, broken bones and loss of hearing and eyesight.

After the storm passes, remember the following:

• Never drive through a flooded roadway. Water can damage your vehicle and poses a drowning hazard.
• Continue to listen to a NOAA Weather Radio or to local radio and television stations for updated information or instructions, as access to roads or some parts of the community may be blocked.
• Help people who may require special assistance, such as infants, children and the elderly or those with access or functional needs.
• Stay away from downed power lines and report them immediately.
• Watch your animals closely. Keep them under your direct control.

In addition to insuring your home, Rinehart, Walters & Danner Insurance Agency is committed to helping you and your loved ones stay safe when disaster strikes. Severe thunderstorms are a regular occurrence in Ohio and everyone should be prepared. If you would like more information on developing a family emergency plan or building a disaster supply kit, please contact us today.

Every year, people report fraud, identity theft and bad business practices to the Federal Trade Commission (FTC) and law enforcement partners. According to FTC data, more than 2.8 million people reported fraud in 2021, and 1 in 4 said they also lost money. The median loss in scams that start with a call is $1,200, higher than any other contact method.

As such, the chances are likely that you have or will be on the receiving end of a phone scam. Technology has made this even easier as scammers leverage robocalls or spoofing tools to change phone numbers. This article highlights the warning signs of scams and tips on how to avoid phone scams.

Warning Signs

Recognizing the common signs of a scam could help you avoid falling for one. Here are some general indications that a call or text is a scam:

• Scammers pretend to be from a familiar organization. Scammers may pose as someone from a charity, utility company, law enforcement or federal agencies. They may use a real organization name or make up something that sounds official.
• Scammers say there’s a problem or a prize. Remember, if you have to pay to get the prize, it’s not really a prize.
• Scammers pressure you to act immediately. Legitimate businesses will give you time to think about their offer. Real businesses won’t make you stay on the phone (so you can’t check out the story) nor threaten to arrest you, sue you or take away your driver’s license.
• Scammers tell you to pay in a specific way. There’s never a good reason to send cash, pay with a gift card, wire money or pay using a transfer app. These methods make it difficult for you to get your money back, which is ideal for scammers.

Phone scams come in many forms, but they often make similar promises or threats. Trust your gut if something seems off or too good to be true.

Consumer Tips

To prevent unwanted robocalls and phony texts and potentially avoid phone scams, the FTC recommends the following tips:

1. Block unwanted calls and text messages. Talk to your phone company about call blocking tools they may have and check into apps that you can download to your mobile device to block unwanted calls and text messages.
2. Register your number on the Do Not Call Registry. Legitimate telemarketers consult this list to avoid calling both landline and wireless phone numbers on the list.
3. Don’t answer calls from unknown numbers. If you answer a robocall, hang up immediately. Remember that even though caller ID may show a “local” number, the call isn’t necessarily from a local caller, as it could be spoofed.
4. Don’t provide your personal or financial information in response to a request that you didn’t expect. Legitimate organizations won’t call, email or text to ask for your personal information, such as your Social Security number, bank account or credit card numbers.
5. Understand how scammers tell you to pay. Never pay someone who insists you pay with a gift card or a money transfer service. Additionally, you should never deposit a check and send money back to someone.
6. Resist the pressure to act immediately. Legitimate businesses will provide you time to make a decision or provide payment. If it seems rushed or threatening, it’s likely a scammer.
7. Don’t click on any links even if you get a text from a company you usually do business with and think it’s real. Instead, contact the company using a trustworthy website or look up their phone number. Don’t call the number they provided or the number from your caller ID.
8. Talk to someone you trust. Before you do anything, tell a friend, family member, neighbor or other trusted person what happened. Talking about it could help you realize it’s a scam.

If you spot a scam or have given money to a scammer, you can report it to the FTC by filing a consumer complaint online or calling 1-877-FTC-HELP (382-4357). You can also visit the agency’s website to learn more about other consumer topics and more ways to protect yourself from scammers.

Please share with others to help them avoid phone scams also. 

A brief lapse in memory, such as misplacing your wallet or forgetting a birthday, is often associated with being overly busy or having an excessive amount of stress. In fact, memory loss is a common part of aging. What can be problematic is when the episodes of forgetfulness increase and intensify into a more severe problem, such as mild cognitive impairment or even Alzheimer’s disease.

This is why taking care of your brain health is essential. There are small daily efforts you can make to slow memory decline. Read on for six tips about taking care of your brain health.

1) Exercise Daily

Physically active people are less likely to experience a decline in their mental function, according to the Mayo Clinic. The increased blood flow to the brain during exercise aids the natural brain connections that occur during aging. A simple routine of 30 minutes of physical activity daily can help boost your brain health. Try choosing an activity that will increase your heart rate, such as hiking, playing tennis or biking.

2) Eat a Balanced Diet

A balanced diet not only helps physical health but cognitive functions as well. Try to incorporate foods high in monounsaturated fats, polyunsaturated fats and omega-3 fatty acids. These foods can include salmon, nuts and avocados, for example. It’s also important to avoid foods high in trans and saturated fats, such as processed foods and fatty cuts of beef.

3) Get a Good Night’s Sleep

Sleep plays a vital role in overall health, including brain health. To get a good night’s sleep, you should aim for seven to eight consecutive hours of rest per night. This gives the brain a chance to detoxify and relax after each day, which is critical for a healthy brain and memory.

A lack of sleep can be a detriment to your brain health. If you’re having trouble sleeping, it can be helpful to reach out to your doctor. 

4) Participate in Social Activities

Regular social interactions can help decrease memory loss. This can especially be important if you live alone or work remotely. A simple way to incorporate social interaction into your daily life is to connect with loved ones such as family and friends. If you have time in your evenings, this could be a good opportunity to try a new hobby or class within your community.

5) Activate Your Brain

The more mentally stimulated you are, the better your brain’s overall function will be. To engage in mental stimulation, you can participate in activities such as reading, brain games, painting and puzzles. If you’re looking for where to start with brain-stimulating exercises, reach out to your doctor for recommended resources.

6) Receive Regular Check-ups

Certain health factors, such as artery and vein health, are critical to brain health and function. By going to regular check-ups, you’re able to get your blood pressure, blood sugar and cholesterol checked. Your doctor can tell you if your these and other numbers are in a healthy range. If not, they can provide care to help you get your numbers in a healthy range.

Conclusion

Brain health significantly impacts your memory and cognitive function. Practicing these six habits can positively impact your brain’s health. If you have further questions about how to better the health of your brain, reach out to your doctor for more information.

When times get tough, it can be instinct to look for a coping mechanism. Coping mechanisms can help people feel like they’re escaping reality by relieving stress or being able to distract their minds. While this is a normal feeling, it becomes a problem when one turns to unhealthy coping mechanisms, which can be harmful in the long run.

This article explores ways to turn unhealthy coping mechanisms into healthier alternatives.

Unhealthy Coping Mechanisms

There are typically four main reasons people turn to unhealthy or destructive behaviors: mental health, stress, isolation and neurobiology. Here are some of the most common unhealthy coping mechanisms:

• Oversleeping—Sleep is a common way that people try to escape. While sleep is good for your overall health, too much sleep can inhibit the amount of movement your body needs daily.
• Excessive drug or alcohol use—Substance misuse can be a dangerous coping mechanism as it can have serious long-term side effects such as health complications, addiction and death.
• Over- or under-eating—Over- or under-eating outside of the recommended guidance can cause health issues. Try to stay within the recommended daily intake guidance.
• Impulsive retail spending—Excessive shopping can lead to financial problems. Making small purchases over time can also lead to hoarding or family problems.

Alternatives to Unhealthy Coping Mechanisms

It’s normal to have feelings of wanting to escape from reality due to stress or anxiety. Healthy coping mechanisms can help address stress and anxieties in a positive way—and also develop into long-lasting habits.

Check out these healthier alternatives for coping with stress or other unpleasant emotions:

1. Create task lists. Unhealthy coping mechanisms can prevent you from reaching your short- and long-term goals. Making a task list of personal goals can help you achieve the things you want and elevate your mood by physically seeing your accomplishments when they’re checked off the list.
2. Talk about stress. Find someone willing to listen to you, such as a close friend, family member or mental health professional. Putting your feelings into words can help alleviate stress and feelings.
3. Address negative feelings. Negativity is a normal part of life. Trying to avoid it is called avoidance behavior, which can result in reaching for unhealthy coping mechanisms.
4. Learn your triggers. Knowing what you negatively respond to can help help you keep track of and be aware of how you react.
5. Pick up a new hobby. For example, outlets such as painting or picking up running can be therapeutic. Incorporate a frequent time and space to practice your new hobby.

Practice Healthy Coping Mechanisms

Having negative or overwhelming emotions is normal.   It’s important to consider using healthy coping mechanisms to help deal with stress. If you have an ongoing emotional problem, talk to your doctor or a mental health professional.

Sleep is crucial for your overall health and well-being. There are generally considered to be four sleep stages—awake, light, deep and REM sleep. Deep sleep is the key repair and restorative stage of sleep, and it’s necessary to feel your best each day.

Learn what deep sleep is and how to improve it for overall well-being.

Deep Sleep Explained

Deep sleep occurs during the third stage of the sleep cycle, according to Healthline. During deep sleep, electrical activity in the brain appears as delta waves, which can be classified as long, slow waves. Deep sleep typically occurs within an hour of falling asleep and occurs in shorter periods as the night progresses.

Deep sleep is categorized in the body by slow breathing and heart rate function, as well as relaxed muscles. It can be challenging to be woken up during this stage of sleep, and when woken, it’s typical to feel groggy for an hour or so after.

The Importance of Deep Sleep

Deep sleep has a significant impact on overall health and well-being. According to WebMD, this is due to your body releasing a growth hormone to build and repair muscles, bones and tissues and help the immune system function. Deep sleep also aids cognitive function and memory and impacts language learning, motor skills and brain development.

A lack of deep sleep may cause issues with learning or remembering information. You are also more prone to getting sick due to weakened immune system function. Some signs you may not be getting enough deep sleep may include:

• Feeling unrefreshed and drowsy
• Experiencing reduced alertness and attention
• Having trouble learning and forming new memories
• Craving high-calorie food

Improving Deep Sleep

Finding ways to improve your sleeping patterns is a good place to start if you believe you’re not getting enough deep sleep each night. Try some of these tips for achieving deep sleep:

• Establish a regular sleep schedule.
• Reduce caffeine intake in the afternoon and evening.
• Exercise regularly.
• Ensure your sleep environment is quiet, dark and cool.
• Create a bedtime routine that relaxes you and prepares you for sleep.
• Take a warm bath to help induce deep sleep before bed.
• Listen to binaural beats that can help induce delta waves for deep sleep.

Improving deep sleep patterns takes time and practice. If you’re struggling with your sleep, it could be beneficial to seek medical guidance from your physician.

CONCLUSION

Knowing what deep sleep is, its importance for your overall health and how to improve your sleeping habits can positively impact your health.

For more information on improving your sleep or general sleeping patterns, seek professional guidance.

Many people choose the new year to make changes in their financial and personal lifestyle. Whether you want to save more money, get out of debt, loose weight or start a healthier lifestyle; the start of a new year with a new year’s resolution is the way to go for many. We have some tips that will help you begin this new year off strong. 

A new year’s resolution for financial stability

Financial stability starts with reviewing your current financial resources. This is important because your current finances affect your ability to reach your goals and protect those goals from potential financial crisis. These are the resources you will draw on to meet various life events. To start, calculate your net worth – this isn’t as difficult as it might sound. Your net worth is simply the total value of what you own; your assets, minus what you owe; your liabilities. This gives you a snapshot of your financial health. 

First, add up the value of all your assets. This includes personal possessions, vehicles, homes, checking and savings accounts, and the cash value (not the death benefit) of any life policies you have. Include the current value of investments, such as stocks, real estate, certificates of deposit, retirement accounts, IRAs and the current value of any pensions you have. 

Now add up your liabilities: the remaining mortgage on your home, credit card debt, student and personal loans, taxes due on the profits of your investments if you cashed them in, and any other outstanding bills. Subtract your liabilities from you assets. Do you have more assets that liabilities? Or more liabilities than assets? According to Forbes Magazine “If you have $10 and no debt, you are richer than 15% of American Households put together.”

Your goal is to create a positive net worth, and to have it grow each year. Review this number yearly to monitor your progress. Make a monthly budget to help keep yourself accountable for your spending.  Websites like Mint.com help you keep track of your income, expenses and net worth on a daily basis. 

A new year’s resolution for a healthier you

There are numerous ways to create a healthier you. Healthy portion sizes and making time for fitness are two common ways to accomplish that goal. 

Healthy Portion Sizes

• A serving of meat is about two or three ounces – about the size of a deck of cards, or the palm of your hand. 
• One serving of grains is equal to one slice of bread, one ounce of cereal, or 1/2 cup of pasta or rice. 
• A serving of fruit or vegetables is equal to one piece of fresh fruit or vegetable, 1/2 cup chopped, or 3/4 cup of fruit or vegetable juice. In general, it’s not as necessary to be vigilant about vegetable and fruit intake, as any amount is healthy – just make sure you’re getting enough while being aware of the sugar content in fruit. 
• The key to any meal is to have 75% of your plate covered with vegetables and 25% covered with meat or pasta. 

Make Time For Fitness

• Park your car far away, and walk farther to your destination.
• Participate in a charity run, walk or bike event. 
• Take the stairs instead of the elevator or escalator. 
• Squeeze a stress ball while at work to relieve tension. burn calories, increase flexibility, and improve blood flow. 
• Exercise during your lunch hour, even if it’s just a walk around the block or up and down a flight of stairs. 

Getting even 20 to 30 minutes of exercise per day will improve your health. It will also make you feel better overall and can be fun. 

Set yourself up for a successful new year

In conclusion, the point of a new year’s resolution is to make changes in your life. Make sure to set reasonable goals and don’t set unrealistic expectations. You don’t want to start off the new year with a goal that is impossible to reach. There are numerous resources available online and as an app that can help you along the way. Budget websites and apps, workout videos and apps, even calorie counters are easily accessible and will help you along the way. 

Most of all, stick with your goals and you are on the right track to a new you! 

According to Microsoft research, nearly half of employees have reported that they are burnt out at work. The World Health Organization defines burnout as a syndrome resulting from workplace stress that has not been adequately managed. Everyday life is hectic enough without the added stress of the holidays. The season’s challenges include attending celebrations, coordinating gift-giving, planning finances and balancing various family obligations. It’s no wonder that burnout can feel unbearable during this time of the year.

Even though levels of burnout are high, there are ways to help avoid burnout and manage it so you can enjoy your holiday season. This article highlights tips to help prevent burnout during the 2022 holiday season.

1 Set Realistic Expectations

It’s impossible to do everything. When the holidays hit, there are a lot of moving pieces to consider for a successful holiday season. Setting realistic expectations is crucial, so you don’t overcommit to tasks.

One easy switch is to send holiday e-cards versus sending physical cards. This can help you connect with loved ones while saving time putting together envelopes and postage. Other ways to help keep tasks realistic during the holidays are to break down goals into digestible tasks, set timelines and reward yourself for checking items off your to-do list. No matter what your holiday to-do list looks like, it’s essential to keep it realistic.

2 Start Early

No matter your holiday plans, spreading out your tasks and starting early will help with stress levels. This is due to not waiting until the last minute to complete tasks and rushing through responsibilities. Consider the following ways to prepare ahead of time:

• Send digital invitations for parties or hosted events at least two weeks in advance.
• Make necessary purchases a few weeks in advance.
• Decorate a few days before any hosted events.
• Arrange food plans, such as who’s bringing certain dishes to share at least one week in advance.

Planning ahead and starting early on tasks will help prevent last-minute stressors.

3 Take Time to Recharge

It’s essential to make time for activities that refuel you, such as reading, spending time with friends and going on outdoor walks. Recharging can help alleviate burnout. By taking time for yourself, you are creating a balanced schedule by focusing on more than just work and the holidays.

4 Maintain Boundaries

It’s important to set boundaries between the time you can take to do things and the time you need to rest. To maintain healthy boundaries, you can start by avoiding overcommitment by scaling back on tasks and having a firm end time for parties. Boundaries protect your emotions and your physical space. They can be a healthy strategy as you navigate the holiday season and a full calendar. For example, you could say “no” to an all-day gift exchange, but make time to stop by for a couple of hours to see loved ones. Don’t feel guilty about scaling back and setting time limits. The less stress you have to endure, the more fun the overall experience will be.

Conclusion

Burnout during the holiday season is common, but you don’t have to suffer. You can manage burnout by setting realistic expectations, starting early on holiday tasks, taking time to recharge and maintaining boundaries.

If you experience burnout during the 2022 holiday season and these tips aren’t helping, reach out to a doctor or mental health professional.