Vitamin D basics

Maddy Draper, APRN, a health care provider at OSF OnCall, says vitamin D is a nutrient our body needs to produce calcium. Calcium helps create strong teeth and bones. So logically, not having enough vitamin D leads to brittle bones (a risk for greater injury after a fall), plus muscle aches and pains. Others with a vitamin D deficiency may not show symptoms. Either way, a provider may order a blood test to confirm the issue and then may advise you to take a supplement. This is usually in pill form and can be prescribed or bought over the counter by itself or as part of a multivitamin.

“Or the provider may just talk about vitamin D-rich foods first before starting a supplement,” Draper says. “High fat fishes, egg yolks, some cheeses and mushrooms.”

Draper adds that pregnant women, babies (especially babies who are breastfed), the elderly and people with darker skin often lack vitamin D.

On the flip side, Draper says it’s rare, but a person can get too much vitamin D. Symptoms include nausea, vomiting and heart palpitations (feeling like your heartbeat is fast, pounding or otherwise irregular). You may also suffer kidney damage.

Summer sun

Here’s advice to commit to memory: Draper says research shows 10 to 15 minutes of sun exposure three times a day can get you a healthy amount of vitamin D.

“You want to protect your skin while doing that,” Draper adds. “Sunscreen and protective clothing like a hat and sunglasses. There’s not any research showing that sunscreen or clothes will prevent you from getting the vitamin D you need.”

Experts say your sunscreen should have a sun protection factor (SPF) of 30 or higher, and you should reapply every two hours. Clothing should be lightweight and light colored (Dark colors absorb more sunlight, leading to quicker heat illness.) Stay hydrated, and watch for redness and blisters from sunburns and suspicious moles that may be skin cancer. See a provider right away if you have issues from getting too much sun.

Another thing to note: Experts say a specialized lamp can help with seasonal affective disorder, a mental health condition often seen in the winter due to decreased daylight. The same logic does not apply for vitamin D. You need natural, not artificial light to get the vitamin D you need.

The bottom line

Draper says most people don’t have to worry about getting too much or too little vitamin D.

“The average person will get it through the sun,” Draper says. “If you live in a cold and dark environment, you’re at higher risk for vitamin D deficiency. People farther away from the equator are higher risk.”

If you have symptoms of too much or too little vitamin D or just have a concern, talk to your primary care provider.

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Heat exhaustion vs. heat stroke: Know the difference

Illinois averages 10 days with temperatures at or above 90 degrees each year, according to the Illinois State Climatologist. 

In typical summer fashion, temperatures are reaching the 90-degree mark this week.

This summer weather puts many people at risk for heat exhaustion and heat stroke. Not only outdoor workers, but kids, older adults and those without working A/C in their buildings could be affected.

Brian Curtis, MD, vice president chief medical officer of OSF Medical Group, says preparation and awareness are keys to staying safe in the summer heat.

“You’ll go from heat exhaustion before you get to heat stroke,” Dr. Curtis says. “Heat exhaustion is where people are cool, clammy, sweating profusely, and they may have some nausea or vomiting. They usually have some severe muscle cramping with it.”

If heat exhaustion is not recognized and treated quickly, Dr. Curtis says heat stroke can then happen.

“With heat stroke, they’ll have dry skin, a temperature of 102-103 degrees, they’ll be confused or passed out,” Dr. Curtis says. “That’s a medical emergency, a 911 call. Whereas with heat exhaustion, you need to get them out of the heat, get them into a cool environment, and get them some liquids.”

Dr. Curtis says hospitals see heat stroke patients every summer, especially during longer stretches of hot and humid weather. He says higher humidity causes our bodies to not be able to cool as easily.

But these dangers don’t just affect outside workers or athletes playing sports in the summer. Dr. Curtis says the main excessive heat victims are middle-aged people, but kids and older adults are more susceptible.

“Because they don’t heat and cool themselves as easily, they’re more prone to get it, and we tend to be more vigilant with them,” Dr. Curtis says.

Heat exhaustion or heat stroke aren’t solely seen outside, either.

“If you get into the mid or upper 90s, we have some people around here who still don’t have air conditioning. You can get heat exhaustion and heat stroke within a building,” Dr. Curtis says. “When people don’t have air conditioning, that’s when you really see a lot of the elderly develop heat exhaustion within their own homes.”

Prevention of heat exhaustion and heat stroke

- Drink plenty of liquids (water, fruit juice, sports drinks)

- Avoid dehydrating liquids like alcohol and caffeinated beverages

- Take frequent breaks

- Get out of the sun and into the shade

- Use sunscreen and avoid getting sunburnt

- Use the buddy system: Keep an eye on each other

Dr. Curtis adds the effects of heat stroke can be long-lasting, or even lead to death.

“People die of it every year, or they have debilitating conditions afterwards,” Dr. Curtis says. “Once you’ve had heat stroke, you tend to be more susceptible to the heat as you go forward. Your body does not regulate as well and so you can be more prone to develop it in the future.”

For More Information

When it comes to extreme temperatures, play it safe. Know the warning signs of heat stroke and take the proper steps to prevent it.

Symptoms of Heat Exhaustion

• Profuse sweating
• Water depletion (causes extreme thirst)
• Weakness
• Dizziness
• Salt depletion (causes muscle cramps)
• Nausea
• Vomiting
• Fainting
• Headache

Symptoms of Heat Stroke

• Body temperature greater than 104° F (main sign)
• No sweating in hot weather
• Neurological problems such as confusion, unconsciousness, and seizures
• Rapid breathing
• Increased heart rate

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For most adults, spring and summer thunderstorms bring the annoyance of driving in a downpour.

But others dread this time of year for migraines triggered by the environment.

What are migraines?

Aminat Ogun, MD, a family medicine physician at OSF HealthCare, describes migraines as episodic disorders that cause severe, throbbing headaches, usually on one side of the brain.

The list of triggers is, unfortunately, long.

“Emotional stress can trigger migraines. Moving, changing jobs, other stressful life situations,” Dr. Ogun says. “A change in sleeping habits can trigger a migraine. Skipping a meal. Your diet: wine, aged cheese, coffee withdrawal and foods high in nitrates.”

Other common triggers include hormones, bright lights, loud sounds and changes in altitude. A propensity for frequent headaches can also run in the family, Dr. Ogun says.

You can prepare

Dr. Ogun says not much is known about weather-induced migraines. But most medical professionals agree there is some evidence for migraines caused by changes in barometric pressure.

How can you prepare?

“Up and move,” Dr. Ogun says, tongue firmly planted in cheek.

More realistically, watch the weather forecast. If there’s a chance for a lot of dust or smoke in the air (think areas like California or Arizona), plan to limit time outside.

Stock up on medication after talking with your health care provider. Dr. Ogun says over-the-counter medicine like ibuprofen will help with pain and can even be taken ahead of when you know a migraine is coming.

“They could have a headache diary where they write down what causes their headaches, where the pain is located, how long does it last, symptoms and what treatment helps,” Dr. Ogun adds.

If your migraines are more frequent, feel different, or come with other symptoms like confusion, neck rigidity, weakness in the arms or legs, fever or chills, see a doctor right away. Some of those symptoms may be signs of a heart attack or stroke.

Any head trauma, like a sports injury or a car crash, should also be checked on by a doctor.

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Author's note: this is part one of a two part story on staying healthy during summer vacations. Click here for part two.


Summer means getaways to de-stress and make memories. But the last thing you want is to catch a cold or worse, especially if you’re halfway across the world where health care resources might be different or scarce.

It's not too late to make some quick preparations, says Jennifer Whitfill, APRN, a family nurse practitioner at OSF HealthCare.

• Stop by the doctor’s office: Whitfill says if you haven’t seen your primary care provider for a physical exam in a while, make an appointment before vacation to address any lingering health issues. This could include getting vaccines depending on your health and where you’re going. Whitfill says typhoid fever (seen in southern Africa, Asia, Central America and South America), yellow fever (Africa), hepatitis A (remote or underdeveloped areas) and rabies are ailments to protect yourself against.
   
• Stock up on over-the-counter medication.
  
  “It’s important to be prepared,” for when these medications are needed, Whitfill says. “Consider packing Tylenol or ibuprofen, anti-allergy medicines like Claritin, Zyrtec and Benadryl. Dramamine is a good one for motion sickness or nausea. Some people reach out to their provider if they’re going on a cruise. There’s a prescription called a scopolamine patch that you can put behind your ear. It’s good for three days and helps offset motion sickness.

“Eyedrops are good if you have seasonal allergies. Over-the-counter saline or Pataday drops,” Whitfill adds. “Creams like hydrocortisone and triple antibiotic ointment are good to have.”

For outdoor trips like camping, essentials including a first aid kit, sunscreen and bug spray are must-haves, too. Know if you’re on a medication, such as certain acne creams and menstrual cycle medications, that makes you more prone to sunburn.

And regardless of what you pack, Whitfill says flyers should check the Transportation Security Administration guidelines about what can come on a plane. She says to leave medicines in their original packaging when preparing airport luggage.

• Medicine, part two – before you go: You might hear travel bloggers say to boost your immune health before traveling to reduce your risk of catching something. Is the advice overblown?
  
  Whitfill says no. She says elderberry, vitamin C and D and zinc are all good supplements to take before a trip. Start three to four weeks before departure, if you can. And if you have concerns about supplements interacting with prescription medication, talk to your provider.
   
• Check the U.S. Centers for Disease Control and Prevention website for travel advisories about disease outbreaks, civil unrest and more.

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When Gordon Ramsay raises his voice, it’s usually about an undercooked dish.

But in 2024, the celebrity chef was calling for help after a scary bicycle accident.

“It really shook me,” says the avid cyclist in a June 15, 2024, Instagram post. “Honestly, I’m lucky to be here.”

Ramsay says he didn’t suffer any major injuries, but he’s bruised and on the mend. And he’s again joining health care professionals in stressing the importance of wearing a helmet and biking within your means.

“I don’t care how short the journey is,” Ramsay says.

Biking accidents in the emergency department

Kurt Bloomstrand, MD, an emergency medicine physician who sees patients at OSF HealthCare, has treated people who have fallen off a moving object. It could be a bicycle, scooter or motorcycle. Sometimes it’s a child who’s learning their way. Or it could be an adult who didn’t hit the brakes in time.

“A lot of times what happens is they fall off the bike, put their arm out to protect themselves and injure their arm,” Dr. Bloomstrand says.

“But most importantly, we also see head injuries. We know that people who get in a bike accident have better outcomes if they’re wearing a helmet. People that are not have a higher risk of head injuries and traumatic brain injuries,” he adds.

Those head injuries are not something to take lightly, Dr. Bloomstrand says. Traumatic brain injuries can result in lifelong complications or death.

“When we see people in the emergency department who have suffered from a bicycle accident, we’re going to do a rapid trauma assessment,” Dr. Bloomstrand explains. “We’re going to pay special attention to the head. We’re going to make sure there are no signs of skull fracture or neurological abnormality. Depending on the severity of the injury, we may do a CAT scan [also called a CT scan] to make sure there’s no internal injury like bleeding on the brain. Those internal injuries are life-threatening emergencies that need to be addressed quickly.”

Advice

Check these off your list the next time you get on a bicycle or something similar:

• People of all ages should wear a helmet while biking. Young kids who are learning to ride should also wear knee elbow pads.
   
• Long shirts and pants and closed toe shoes (not sandals) are better than bare skin if you fall and skid on pavement (commonly called “road rash”).
   
• Be alert when riding. Don’t ride while tired or under the influence of alcohol or drugs. If you’re listening to music, consider having one ear free so you can hear your surroundings.
   
• Don’t ride above your means. Choose a speed and terrain that fits your skills.
   
• Keep your bike in good condition and configured to match your height. Your feet should touch the ground when seated. This should be true for all ages. A child should not “grow into” a bike. 
  
  At night, a headlight, reflectors, flag and a horn help you to be seen and heard. Bright-colored clothing also helps your visibility at night.
   
• Look closely before crossing an intersection, and obey all traffic laws. This typically includes riding on the right side of the road. Use universal hand signals: left arm straight for a left turn, left arm bent up for a right turn and left arm bent down for a stop. Make eye contact with the driver of a vehicle before passing in front of them.
   
• One person should ride a bike at a time, and keep both hands on the handlebars. Put items like books in a backpack or basket. Don’t try to carry items and ride.
   
• If you or someone you’re with suffers a bike injury, call 9-1-1 immediately.

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Author's note: this is part two of a two part story on staying healthy during summer vacations. Click here for part one.


Summer means getaways to de-stress and make memories. But the last thing you want is to catch a cold or worse, especially if you’re halfway across the world where health care resources might be different or scarce.

It's not too late to make some quick preparations, says Jennifer Whitfill, APRN, a family nurse practitioner at OSF HealthCare.

• Know your destination and what to do if something goes wrong.
  
  “If you have a medical condition, have your medications with dosages on a list. Have your health care provider’s information on that same page. That way in case something happens, they know how to get ahold of the provider to ask questions,” Whitfill says. “Investigate where is the closest health care facility, whether that’s a hospital or an urgent care, in case you need care quickly.”

This is especially important, for example, for people with heart conditions who might require a complex level of care at a moment’s notice.

• Consider travel insurance: It might not be needed for every trip, but it can give you some peace of mind.
   
• Crowded areas: Train stations and airports are full of people from all walks of life, and it’s a safe bet that some of them are under the weather.
  
  “Good hand hygiene is huge,” Whitfill says, especially after contacting high-touch areas like an escalator railing. “If you are immunocompromised or worried about catching something, you can always mask. Boost your immune system [prior to travel], and keep your distance [from others] as much as possible.”
   
• Sleep: If you’re crossing multiple time zones, adjust your sleep a few days in advance to avoid exhaustion. Whitfill says if you’re traveling east, go to bed and wake up a few hours earlier each day. If you’re traveling west, go to bed and wake up a few hours later.
  
  “Book a flight that lands early in the evening. After landing, try to remain awake until 10 p.m. local time. That helps adjust the body’s sleep cycle,” Whitfill explains. “Also practice good sleep hygiene. Drink plenty of fluids. When you’re flying, get up multiple times to keep blood flowing. Stay away from alcohol and caffeinated beverages.”
   
• Food and drink: You might have heard claims from friends and family that the water in [insert location here] is dirty and unsafe. That might be a bit exaggerated, but when in doubt Whitfill says to use bottled water, even when brushing your teeth. And pack some medicine in case you get diarrhea (Imodium or Pepto Bismol) or constipation (probiotic or laxative).

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College students will soon be home for summer break. They’re embarking on their independent phase, so opening up about mental health to their parents might not top the summer to-do list. It can leave parents wondering: How did the school year go? Did they make friends? Are they doing OK mentally?

Rachel Yuhas, LCPC, a psychotherapist at OSF HealthCare, says there are dos and don’ts to get the most out of a conversation with a young adult.

School stress

Yuhas says going off to college is a huge transition. The student may miss home. They may have trouble being accountable with no 8 a.m. to 3 p.m. structure they had in high school. Making friends can also be difficult. Yuhas says college students may be stressed and scared to branch out and meet people.

“They might be anxious or get into a rut of depression. They might isolate. They might sleep too much or not sleep at all,” Yuhas says.

Warning signs

Yuhas says parents should watch for drastic changes in their college student’s appearance as a possible “red flag” of a mental health concern. Some weight gain or loss in college is expected, but significant weight changes should warrant a discussion.

“This might mean they’re not taking care of themselves,” Yuhas says. “Stress might be coming on. They might be depressed. All of those things can cause issues with appetite.”

Other things to watch for:

• The young adult is spending most of their time away from others. Maybe they’re in their room sleeping all day.
   
• They drop hints about their college experience, such as “I didn’t join any new clubs this year.”
   
• The person looks messy. Maybe they used to be a snazzy dresser with groomed hair, but they stopped keeping up that appearance. Or they stopped hygiene practices like using deodorant or brushing their teeth. Parents should ask themselves: Is my child keeping up with daily tasks?

Dos and don’ts

It’s time to talk to your child about their mental health.

• Do: Ask open ended questions, and let the child fill in the blanks. For example: How did final exams go?
  
  Don’t: Ask accusatory questions like: What’s wrong with you? Or: Why aren’t you talking to us?
  
  “If you get mad at them, that makes it worse. They won’t want to open up,” Yuhas says.
   
• Do: Find the right time. Let the child get settled back in, and have a conversation over lunch a day or two later.
  
  Don’t: Bombard your student with questions the moment they get into the house.
   
• Do: Curtail your reactions and judgements. Be kind and mindful.
  
  “Instead of asking ‘Why?’, say ‘Oh my gosh. I didn’t know about this. What’s been going on? Tell me more.’,” Yuhas says.
  
  Don’t: Have knee-jerk reactions like: How could you? Or: Why did you fail that class? Or even: You know I don’t like your major. Why haven’t you dropped it yet?

Next steps

After that first conversation, Yuhas urges parents to not let the issue go.

“I encourage parents to become emotion coaches with their children,” Yuhas says. “Continue to check in. Continue to ask, ‘How are you doing?’ or ‘I saw the college had this event. Was it something you went to?’ Just stay involved in their everyday life, but don’t bombard them.”

If things aren’t improving, the conversation might turn to: I want to help you. Have you thought about talking to a therapist? Would that be a good option?

“Put the ball in their court,” Yuhas says.

“When we go off to college, it can be a huge adjustment. So we try to normalize their feelings,” Yuhas adds, outlining what she might talk to a college student about in a therapy session. “We go over ways to make friends and socialize. We go over how to manage stress, anxiety and depression. We talk about coping skills.”

For example, if a student is leaving their dormitory just for class, Yuhas may suggest going to the library to study. The student may make a friend along the way. Yuhas may suggest exercise or meditation. Or, is homework procrastination causing stress? There are ways to change those habits.

Learn more

Read more about healthy thoughts and behaviors on the OSF HealthCare website. If your stress has reached a crisis where you are thinking about harming yourself or others, talk to a trusted adult or mental health professional or go to the emergency department right away. The 988 Suicide & Crisis Lifeline is also available.

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Summer may be winding down, but health care providers want you to know that heat rash can happen year-round. Luckily, most cases resolve on their own with simple steps.

Maddy Draper, APRN, a provider at OSF OnCall, says heat rash (also called sweat rash or prickly heat) usually occurs in a hot or humid setting. This could be the summer heat or a year-round activity like the sauna or gym. Or, Draper says, using certain things on your skin – like bandages, medicine patches or thick lotion – can contribute. Either way, the result is clogged ducts trapping sweat under the skin, leading to a rash.

“It’s either raised, red bumps or blisters filled with clear fluid or pus,” Draper explains.

Draper adds that heat rash is more common in infants and young kids, but it can affect all ages. She says providers typically see the rash on a person’s midsection – front and back. It can also crop up on your arms and legs, especially where patches of skin come together, like your armpit. Sometimes the rash will be itchy.

“There’s no cure for it. It’s just getting back into a normal, less hot environment. Wear less clothing. Get the sweat off your body,” Draper says.

Don’t pop the blisters, as that can lead to a bacterial infection. Don’t use rubbing alcohol or peroxide on the rash, and don’t scratch the itch.

In other words: “Just leave it alone,” Draper says, and most cases will resolve in a few hours.

When to see a health care provider? If you develop a fever, if the rash persists for a couple days or if it looks different (such as red streaks up your arm), visit your local urgent care. In rare cases, blocked ducts can cause sweat glands to stop working. That makes it harder for the body to cool itself, and you can be prone to overheating.

Heat rash prevention involves many of the “hot environment” safety tips you’ve heard before.

“Stay in cooler environments,” Draper advises. “Everyone likes to be outside in the warmth, but try not to prolong those exposures. If you feel symptoms [of heat illness], come inside and cool off.”

During those breaks, drink water or a sports drink, wipe off sweat and change out of damp clothes. Also, remove bandages or patches when doing something that makes you sweat.

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Now that kids are off school for a few months, there's sure to be plenty of changes in their routines, including their eating habits. 

Fast food, candy and fair food can all contribute to tummy aches. 

Stomachaches are quite common in young children. It can be something simple that comes and goes quickly, or it could be something more severe.

According to a national poll, one in six parents say their child complains of a belly ache at least once a month. 

“There are so many different reasons that a child could complain of a stomachache. It could be something easy, like constipation or something they ate, food allergies or indigestion. They could have come across a virus at school or on a play date or even in their own home," says Alissa Bartel, a nurse practitioner with OSF HealthCare.

Stomach pain, however, could also mean more serious problems such as appendicitis, bowel obstructions, urinary tract infrections or even hernias. 

But the issue may not be physical. Bartel says it can also be related to stress or anxiety. She says to trust your own gut, and if you think something is wrong, take your child to be evaluated immediately.

Health Highlights Video Version

Health Highlights Video Version Without Chyrons

They’re large. They’re loud. They have bright red, glaring eyes and shed their exoskeletons all over your yard.

But they’re completely harmless.

We’re talking about cicadas, the winged insects that may be swarming your trees and yards in droves this summer.

The U.S. Environmental Protection Agency (EPA) says cicadas actually provide some environmental benefits. They are a valuable food source for birds and other predators, they can aerate lawns and improve water filtration into the ground, and they add nutrients to the soil as they decompose.

Dr. Brian Curtis, the vice president of Clinical Specialty Services with OSF HealthCare, says to experience the rarity of nature while it’s here.

“Enjoy them,” Dr. Curtis says. “It’s part of nature, right? They only come around every 15-16 years.”

While they are loud bugs, Dr. Curtis says it’s only during the day, so don’t lose sleep over cicadas.

“They’re not dangerous. They can test your nerves, though, because they’re very loud,” Dr. Curtis adds. “I think you can hear them from a mile away once they come out.”

Fun fact, cicadas are the strongest urinators on planet Earth. According to the Proceedings of the National Academy of Sciences of the United States of America (PNAS), cicadas have the ability to “jet fluids through remarkably small orifices.” It’s believed cicadas can jet their urine up to 10 feet per second.

“They could pee on you, but that’s about the limit of it,” Dr. Curtis chuckled.

Trending Google searches suggest many users are concerned if cicadas are dangerous to more than just our health as humans, but also our furry friends, crops and the environment. Dr. Curtis was able to answer these questions in a remarkably quick fashion.

Q: Are cicadas dangerous to humans?

A: “No.”

Q: Are cicadas dangerous to our pets?

A: “No.”

Q: Are cicadas dangerous to crops?

A: “Not really, they’re not too dangerous for plants.”

Cicada fun facts:

-          Females lay 200-400 eggs in tiny holes they make in the branches of tree and shrubs.

-          Cicada eggs will hatch after 6-10 weeks, and the cicada nymphs will burrow into the ground, attaching to a tree’s roots. They will remain dormant underground anywhere from 2-17 years, depending on the species, according to National Geographic.

-          Cicadas can be eaten by humans. Some people report cicadas taste like shrimp, while others say asparagus or even peanut butter, according to the Smithsonian Magazine. But cicadas may contain elevated levels of mercury, and can cause allergic reactions, especially if you have a shellfish allergy.

-          More than 3,000 species exist, but they are broken down into two types: annual and periodical.

-          Their “arch nemesis” are two-inch-long wasps called, appropriately, “cicada killers.”

-          Cicadas’ diets do not include solid foods. They drink tree fluids.

Summer is  here. The warmer weather and longer days mean frequent trips to the lake, heading out to the local pool, or finding somewhere else nearby to cool off. 

Swimming is one of the most popular summer activities among people of all ages. It also is a great form of exercise. According to the Centers for Disease Control and Prevention (CDC), water-based exercise can help people with chronic diseases like arthritis, can benefit older adults by improving the quality of life and decreasing disability, and can improve mental health.

“Swimming is an excellent exercise. It is a full body exercise that is typically safe and effective. It’s easy on your joints and a great way to stay in shape and to get exercise in the summer. However, it is not without risk,” says Dr. Bill Walsh, an emergency department physician who sees patients at OSF HealthCare.

According to the CDC, there are approximately 4,000 fatal unintentional drownings per year in the U.S. – which is an average of 11 drowning deaths per day. And a report out in May 2024 is another reason to be vigilant about swimming safety.

“Compared with unintentional drowning death rates in 2019 (pre–COVID-19 pandemic), rates were significantly higher during 2020, 2021, and 2022, with highest rates among children aged 1–4 years, non-Hispanic American Indian and Alaska Native persons, and non-Hispanic Black or African American persons. National survey data revealed that 55% of U.S. adults have never taken a swimming lesson, and swimming lesson participation differed by demographic characteristics,” the report says.

Dr. Walsh says it is important to remain vigilant about the dangers of drowning – especially when children are involved.

“If your children are going in the water, you should watch them all the time and not rely on a lifeguard to watch your child in a pool with 50 other kids. You need to watch your children in the water even if they can swim and even if they are not in deep water. It would not take long for your child to be injured or drown when in a pool unsupervised – we are talking about 15 to 30 seconds and it will be life changing,” warns Dr. Walsh, who has a background in emergency medicine.

In addition to close monitoring, additional precautions should also be taken when heading out to swim. The American Red Cross recommends taking safety measures such as: ensuring that young children or inexperienced swimmers wear U.S. Coast Guard-approved life jackets around water; having appropriate safety equipment on-hand, like reaching or throwing equipment, a cell phone, flotation devices, and a first aid kit; and always swimming with a designated swim buddy.

Dr. Walsh adds that paying extra attention to any signs that are posted in the area you plan to swim is important.

“If you are going to be swimming, make sure you swim in an area that is public and monitored. If there are signs that say ‘no swimming’ – there are reasons for that sign. It is risky and could be life-threatening. So do not swim in those areas. Make sure you’re in a public area that is monitored. If there is a lifeguard on duty – even safer. Swim in the daylight hours so you can keep an eye on your party – and never swim alone,” Dr. Walsh advises.

Even if you are taking a break from the water and sitting on the sidelines, you should be aware of other potential risks of spending time outside in the summer, including sunburn, overheating, and dehydration. Wearing sunscreen, drinking water, and protecting yourself from the sun are also important safety measures to take when venturing out for some fun in the sun – especially on extra hot days.

So at what point should you seek medical attention for a swimming mishap?

“If you are involved in an incident where somebody is underwater for a period of time and there is any alteration of consciousness, bring them to an emergency department – even if they regain consciousness. If you pull someone out of the water and they are coughing and gagging and short of breath, or have any color change to their skin, get them to an emergency department immediately,” says Dr. Walsh.

If you or a loved one is involved in a swimming incident that requires immediate medical attention, call 911.

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A survivor of a 2019 heart attack, Randy Isham was already on notice.

But Randy and his wife Dawn, retirees in Mansfield, Illinois, couldn’t predict the chaotic events of May 24, 2023. An ambulance took Randy to OSF HealthCare Heart of Mary Medical Center in nearby Urbana, and the man was soon fighting for his life due to a second heart attack.

“I’m glad to be alive,” Randy puts it plainly.

The Ishams and their OSF care team have now joined the chorus of heart health advocates, urging others to know when everyday exhaustion or dehydration is something more serious, especially if you have a history of heart issues.

From garage to gurney

On May 24, Randy was assembling a table in the garage when he began to feel weak but had no pain.

“When I touched his arm, it was a cold sweat,” Dawn recalls. “That’s when I got concerned that this didn’t seem right. Let’s call 9-1-1.”

It was in the ambulance that first responders determined Randy was having a heart attack. That’s when the flow of oxygen-rich blood to the heart is narrowed or blocked. Heart cells begin to suffer damage and die, and the heart no longer works how it should. Serious, life-long health issues or even death can result.

Randy coded at the hospital, adding to the urgency.

“It means there is no pulse. The heart stops. There is no blood reaching the brain and the whole body,” explains Tariq Enezate, MD, one of Randy’s OSF cardiologists. “When that happens, you need to know why and act fast.”

As the hospital pastoral care team and other Mission Partners (employees) kept Dawn informed, Randy was fighting for his life. He was without a pulse for 20 minutes, Dawn says, before Dr. Enezate’s team was able to revive him. Along the way, they removed a blood clot stemming from plaque buildup that they believe was the source of the heart attack. They then put in a stent. Randy is up to three stents, he points out, after his 2019 heart attack. It’s something he can speak about with relative ease now, but the nine-day hospital stay was no laughing matter.

“It could have gone either way,” Dawn says. “They wanted me to call the family in.”

Dr. Enezate describes the scene: “I had to go inside his heart while they were doing chest compressions. I was able to open [the blocked area in] his heart. At that moment, blood flow started back to the heart, and his pulse came back.

“Minutes mean muscle,” during heart attacks, Dr. Enezate adds. “The faster you restore flow in the artery and put a stent in, it’s better for the patient. It relieves their pain. It decreases the risk of complications.”

Lessons learned

Dr. Enezate calls Randy his miracle patient, and the Ishams agree.

“It was lucky he made it,” Dr. Enezate says. “I think the fact he came in early helped him.

“When we saw him coming back, that moment I can’t describe. It’s worth the world for all of us,” he adds.

Dr. Enezate’s affirmations “just gave me a nice warm feeling,” Randy says.

“Everybody there treated me like I was the only patient they had,” he adds, noting daily visits from Pastor Dave Jassman gave the couple strength.

Randy is back at home, doing well and receiving care typical for people who have suffered a major heart event, like therapy through OSF Home Care and cardiac rehabilitation. And he and Dawn are back at the healthy lifestyles that became the norm after Randy’s 2019 heart attack. Exercise is good, but no long work periods in the summer heat, for example. You’ll find Dawn cooking fish instead of steak. A tough, but necessary adjustment, Randy chuckles. Recipes from the American Heart Association also help.

“I used to think I was invincible, but I realize I’m not anymore,” Randy says.

The Ishams are also urging others to research trusted sources and learn not just the signs of a heart attack, but how to tell the difference between those signs and everyday pain like Randy thought he had on May 24. And don’t hesitate to call 9-1-1 when something is wrong.

“It could save your life,” Dawn says.

Dr. Enezate says the classic symptom of a heart attack is chest pain. Some people describe it as an elephant weighing on their chest. You may also be short of breath, sweat, feel anxious or feel like you’re going to pass out. Or you may have no warning signs, and suddenly you’ve collapsed.

“If you have symptoms and you’re not sure why, call [a health care provider] for advice,” Dr. Enezate advises.

What about prevention for people who’ve had a heart attack?

Practice healthy habits, Dr. Enezate says. Don’t smoke. Take medication as directed by your provider. Control risk factors like diabetes, blood pressure and cholesterol. Exercise and eat right.

Learn more

Read more about how to care for your heart on the OSF HealthCare website.

Interview clips - Dawn and Randy Isham

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Fall sports are running at full speed, and with them come potentially career-changing injuries.

A tear or sprain of the anterior cruciate ligament, or ACL, is one of the more common knee injuries in high-demand sports like football and soccer.

Keith Corpus, MD, is an orthopedic sports medicine surgeon with OSF HealthCare and Great Plains Orthopaedics. He says while the outpatient visit to fix your ACL may only take a day, the recovery time is much longer.

“It’s at least a nine month recovery process to get you back to full sports,” Dr. Corpus says. “There’s protocol we progress through. We have to get your motion back then we have to get your strength back. Then we have to get you back running, which is normally around the four or five-month time point.”

After this, patients will use crutches and wear a brace to protect the knee. 

“As we progress you into higher-level athletics at the six-month time point, we transition you typically to a smaller brace that you can wear while you’re playing. Then full return to sports is, at earliest, 9 months,” Dr. Corpus says.

Dr. Corpus says ACL injuries normally happen in sports with sharp changes in direction.

“It’s really common in cutting and pivoting sports,” Dr. Corpus says. “You’ll put your foot in the ground and then turn, and your ACL can tear. It can obviously cause things like pain, but it can also cause prolonged instability and other damage to your knee.”

In the young athletic population, Dr. Corpus says the ACL almost always has to be fixed.

“There are certain populations as we age that we don’t fix them. But in our younger athletes playing contact sports, we fix them to try and prevent things from happening down the line if your knee becomes increasingly unstable,” Dr. Corpus says. “It’s certainly surgery. We basically try to make you a new ACL.”

While the circumstances of an ACL tear are often not avoidable, Dr. Corpus says there are some proactive steps you can take to protect your knee as a whole.

“Having proper mechanics when you’re cutting, pivoting or landing are important. There are strategies we can have to try and limit those,” Dr. Corpus says.

Another tip: Take your time and don’t rush into things.  

“Work up into things. If you’re transitioning from one sport to another, or if you’ve been inactive for the winter and now you’re ramping up into things, make sure you’re doing so in a slow and deliberate manner,” Dr. Corpus says.

Dr. Corpus says ACL injuries are very common during the summer months with a lot of kids playing football and soccer. OSF HealthCare has orthopedic surgeons and sports medicine doctors available to evaluate you after an injury, and work through a treatment plan to get you back in action. You can find providers and locations here.

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Whether you’re an avid hiker or just enjoying the fresh breeze on a fall walk, preparing for your journey is key.

Karan Rai, MD, who specializes in sports medicine at OSF HealthCare, offers these tips to make your hike safer this season, no matter your hiking experience level.

Map out your adventure:

“First things first, try to get a map of the trail you’re going to take, and account for how much time it will take to get there and get back. Usually, adding an extra 10% gives you sufficient time,” Dr. Rai says. “Always try to inform somebody of where you’re going and what your projected time back will be.”

Dr. Rai says this is extremely important, especially because hiking trails are known to not have the best cellphone service.

“Take a look at the weather. As the seasons change, sometimes we might be due for some rain or cooler conditions,” Dr. Rai adds.

Bring a first-aid kit:

“When going hiking, regardless of duration, have a basic first-aid kit on-hand with supplies such as Band-Aids, gauze and antiseptic,” says Dr. Rai.

He says bringing a multipurpose tool can prove helpful, too. Some of the gadgets inside of it can be a knife, or an eyeglass repair kit in case your glasses break.

Proper footwear and hiking poles:

“We can underestimate how strenuous some of these hikes can be, so making sure you brought a great pair of shoes is a readily available trick everybody should utilize,” Dr. Rai says.

Dr. Rai adds hiking poles can help hikers of all skill levels on all different kinds of terrain.

“They can help take the load off your knees. They add a bit of a different stress, because they force you to utilize your upper body and core muscles. So, it makes it more of a full-body exercise.”

Watch your back:

“Look ahead of you and look down to make sure you’re walking on the trail, but also take a look backwards. Trails can appear different while you’re making that return route,” Dr. Rai says.

Stay on the trail:

The chance of getting hurt increases if you choose to get off the hiking trail. Dr. Rai recommends paying attention to signs during your hike and following the mapped-out trail.

“As much as you might want to get that perfect picture of the waterfall, try to stick to the marked trails,” Dr. Rai says. “In general, when you’re going off trail, that increases your chance of injury. Whether that’s stepping into an unmarked hole or running into some wildlife, those are some of the common pitfalls. Depending how far you go off the trail, it’s a lot harder to have people find you if you are unable to get back to the trail.”

Hydrate, hydrate, hydrate!

A lack of food and water can cause a fun hike to go downhill very quickly. Sandwiches and protein bars can easily be stored in a pack while hiking, but Dr. Rai says make sure you bring enough water to keep you fully hydrated.

“Depending on the duration of your hike, it varies based on how intense it is. But generally, packing at least 1 liter of water per hour for a beginner’s hike. Then as the intensity level increases, add a half-liter per hour,” Dr. Rai says.

Most trails will have a rating or intensity level assigned to them if you look them up online. There are multiple apps available to download on cellphones to take a look at your trail before you venture out.

Common injuries while hiking:

No matter the difficulty of your hike, injuries can happen.

“Commonly we’ll see ankle sprains or knee contusions,” Dr. Rai says. “That can be from falling or stumbling while hiking.”

But some injuries happen without falling on, or off, the trail.

“Other times people can get rashes or sunburns. This goes back to not accounting for some weather-related changes,” Dr. Rai adds. 

Health emergencies can happen:

While more serious health emergencies are rare, they’re still possible, and it’s important to be prepared.

“The toughest part is knowing what to do in those situations. Understand what CPR entails, and know how to do chest compressions,” Dr. Rai urges. “Also have a good way of contacting someone for help. Whether that’s being in an area with cell service or even having a whistle handy. Oftentimes that sound carries further than our voices, it also helps preserve our energy during a more life-threatening or severe situation.”

While it may seem like there are many tips to keep in mind while hiking, Dr. Rai says it’s a great form of cardiovascular exercise and a fun experience for the family.  If you’re new to hiking, he recommends telling your health care provider that you are starting to hike and see if they offer any further guidance. 

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Summer has arrived, and that means grilling season has come back after its winter hibernation.

But as Americans enjoy grilling their burgers, chicken, vegetables and more, there’s one ingredient you want to steer clear of.

“These short, metal brushes that you clean your grill with,” Brian Curtis, M.D., vice president of the Clinical Specialty Services at OSF HealthCare says. “There are about 150-200 cases a year that occur in the United States. They may be underreported, but those are the ones that we know about.”

While barbecues over an outdoor grill are a great way for people to come together and enjoy a meal, Dr. Curtis says it could be an extremely painful experience if you end up swallowing a bristle from a wire brush.

“The bristles can become embedded in your tongue. They can be embedded in the back of your throat, esophagus, stomach, and small intestine,” Dr. Curtis says. “They can cause perforations, because it’s like swallowing a small needle. There are people every year that have surgeries trying to find these small objects because they are very tiny.

So how can you keep your food on the grill from getting an unwanted extra ingredient? Dr. Curtis says it’s all about preparation.

“You can use aluminum foil. Some people use nylon (scrapers),” Dr. Curtis says. “I just use a wool brush on mine. If you don’t want to go away from the wire brush, then you really have to inspect your grill very closely to make sure there’s nothing stuck on it.”

Dr. Curtis says if you believe you’ve swallowed a wire brush bristle, you need to be evaluated immediately.

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The Fourth of July holiday usually brings plenty of opportunities for the 3 Fs: fun, food and fireworks. That’s why it’s even more important to remember your ABCs: always be careful.

According to the Consumer Product Safety Commission, on average, 250 people go to the emergency room every day with fireworks-related injuries around the July 4th holiday. Most fireworks are illegal in the state of Illinois, but even the legal ones are risky.

“About a quarter of all ER visits are due to legal fireworks in the state of Illinois,” said Dr. Ben Kemp, OSF HealthCare emergency room physician. “Sparklers, for instance, can be relatively dangerous if used inappropriately: given to children who are too young to handle them, or lit in a way that they shouldn’t be, which we see occasionally where people wrap a lot of fireworks together or light them in a way where they cause a larger fire and can be potentially harmful.”

Dr. Kemp continued, “Never light a firework in your hand, obviously that can explode unexpectedly, quickly and you can get blast injuries to the hand or burn injuries to the hand and be very harmful. And also burns to clothing – clothing lights on fire and you can get burns to other areas. Facial injuries too – so a firework goes off in somebody’s face and you get injuries to the eye, the face and can be rather harmful and something we have to deal with.”

Dr. Kemp reminds everyone when using sparklers or other legal fireworks to always have a hose or bucket of water nearby, do so in a wide, open area and to make sure young children are kept at a safe distance. He also says be careful when it comes to alcohol use during festivities.

“Anytime somebody is drinking too much in the heat there is the risk of heat illness,” he warned. “Obviously drinking and driving is a terrible thing that we don’t want to see on a holiday, something us and law enforcement are very concerned about. And certainly mixing alcohol is a recipe for injury as well.”

The July 4th holiday is also a time for picnics. The Illinois Department of Public Health says each year about 1 in 6 Americans get sick from food poisoning, so you want to make sure you prepare, cook and store any food properly.

“You want to make sure things are cooked appropriately. Food sitting out for hours at a time, so something that’s got mayonnaise on it that’s sitting out for 2 or 3 hours, those sort of things can be at risk to cause gastroenteritis or food borne illness,” said Dr. Kemp.

And what would a summer holiday be without water activities, whether in a pool, lake or river? Again, safety is key. Drowning is the third leading cause of unintentional injury death, with children most at risk. Water-related injuries are something emergency department physicians don’t like to see come through the door, because an ounce of prevention can go a long way.

“Always ensure that you’re in a safe environment to dive into the water or jump into the water. Making sure little ones are well supervised when they are swimming or have appropriate floatation gear on,” advised Dr. Kemp. “The tragic things are when a little one is unsupervised and gets into a pool or a young, healthy person dives into a shallow pool of water and injures their neck. Those are things we don’t want to see.”

Check out more tips on fireworks safety, water safety and food safety for a safe and happy 4^th of July.

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It’s no secret that walking has many benefits to a variety of people. Study after study has shown that people who participate in a walking program find substantial improvements in blood pressure, slowing of resting heart rate, decrease of body fat and body weight, lower cholesterol, better quality of life and greater endurance, among other benefits.

“Walking affects you physically in a positive way, but it also affects you mentally in a positive way," says Matt Davidson, a physical therapist with OSF HealthCare. "You’re getting the cardiovascular component, you’re burning calories, and it’s also good for the legs and endurance. It helps with things we do on a daily basis – grocery shopping, walking around the neighborhood, yardwork – so it’s a very important aspect of everyday life.”

While walking may not be a better cardio workout than running, it may be the best choice for many people. Walking helps with increased flexibility, increased muscular strength and reduces the risk of diseases such as diabetes and hypertension. And you don’t have to be a world-class athlete to reap the benefits of incorporating a walking program into your daily routine.

“A walking program is a very good choice for people with different activity levels, but particularly those who are starting an exercise program," says Davidson. "You’re getting components of cardiovascular exercise, but you’re also getting those muscles to work through your legs; it doesn’t have to be long periods of time and it doesn’t have to be fast paced but just the activity level of going up from where you are now is a foundation to build on later or maybe with other exercise.”

The best part about walking is it can be done anywhere. Now is the perfect time to find a favorite nearby path, a city park or a walking trail. When the weather starts to turn, head inside to a shopping mall or invest in a treadmill with adjustable inclines, walking styles and speed, all of which will help with caloric burn and target a specific muscle group.

“I think walking is more convenient," says Davidson. "You don’t have to go to a gym to walk. You can walk around the neighborhood when the weather cooperates. You have treadmills sometimes at home that you can use. I’ve even had patients who walk laps repetitively around their basement. They listen to music and turn it into a fun activity that they enjoy and it doesn’t take driving across town to do it.”

Davidson offers other tips for beginning walkers. Find a walking buddy who will help with accountability. Purchase a good pair of comfortable, properly fitting shoes, the best financial investment you’ll have to make for your walking program. Remember to start any walk with a quick stretching routine or jog in place, and stretch after your walk to reduce soreness. Start your program slowly to avoid burnout, and keep track of your progress with a walking app or a journal. 

“I would recommend you start at what you feel is a three, four, five when it comes to intensity on a zero to 10 scale," says Davidson. "Work your way up and add maybe a quarter mile every time you walk, depending on your age and fitness level.”

Most importantly, Davidson adds that you should always check with a physician before starting any exercise program, especially if it’s something new for you.

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Warmer temperatures bring the return of pesky insects, especially at dusk.

Experts say while most bug bites are not serious, there are times when you need to see a health care provider immediately.

Most bites can be treated quickly

Andrew Zasada, MD, an internal medicine physician at OSF HealthCare, says treatment of most minor bug bites (think mosquito or bee) is down to a science.

First, move away from the area so the bugs don’t bite you again. If the insect left a stinger behind, gently remove it with tweezers.

“Put some ice on the bite site. Wash it gently. Put a little calamine or hydrocortisone on it. Keep it elevated,” Dr. Zasada says.

Don’t scratch the bite site. Leave it alone and let it heal. For children who may find it difficult not to itch, put a Band-Aid over the bite. You can take an antihistamine like Benadryl, Allegra or Zyrtec for itching and ibuprofen or acetaminophen for pain.

If you notice a rapid worsening of symptoms in the 30 to 45 minutes following the bite, or if the wound is not healing over several days, it may be a sign of a more serious problem. See a health care provider.

Serious insect bites

Dr. Zasada says in the Midwest, two types of spiders come with dangerous fangs: black widow and brown recluse.

“These bites can cause tissue destruction at the bite site,” Dr. Zasada explains. “The venom is very potent. It can cause cell death. It’s very irritating.”

If the venom gets into your bloodstream, then chest pain, muscle cramps, sweating and nausea could follow. Dr. Zasada says black widow and brown recluse bites are “very rarely” fatal, but the illness they bring is quite unpleasant.

If you think you’ve been bitten by a black widow or a brown recluse, see a health care provider right away. Your local urgent care is equipped to treat insect bites, but if your symptoms have worsened, the Emergency Department at your local hospital may be the best destination.

Another serious condition to keep an eye on after a bug bite is an allergic reaction known as anaphylaxis.

Symptoms of anaphylaxis include shortness of breath, wheezing and a drop in blood pressure. Dr. Zasada says some people with known allergies may have an EpiPen handy and can inject themselves to alleviate symptoms. Regardless, immediate attention from a medical professional is still needed.

 Leave the critters alone

It’s inevitable that a stroll through the neighborhood will bring an encounter with an insect like an ant or mosquito. But Dr. Zasada says spiders that pack a punch don’t want to mess with humans. They tend to come out at night and live in wooded areas or a dark space in the back of a garage.

In other words, don’t mess with them, and they won’t mess with you.

“When you take clothing out of storage, shake it to make sure there are no spiders,” Dr. Zasada suggests. “When you clean the garage, don’t sit on anything that’s been stored there for a while. Dust it off first.”

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Previous coverage

Summer wound care

'Tis the (tick) season

The statistics are alarming. According to the Centers for Disease Control and Prevention (CDC), the percentage of children and teenagers in the United States classified as obese has more than tripled since the 1970s, with nearly 15 million children and adolescents in the U.S. considered obese.

What’s driving the trend? For many, it’s a simple matter of eating too much and moving too little. During the school year gym class, recess and other classroom activities provide time for movement and active play. Now that school is out for the summer, however, the responsibility often rests at home.

“When kids are out of school, it's critical to make sure that they're outside playing every day. We want kids to get a minimum of an hour every day of physical activity, but it would be great to see more,” says Dr. Rebecca Sierra, an OSF HealthCare pediatrician in Bloomington, Illinois.

An hour a day may sound like a lot, but children may already be meeting the recommended physical activity levels with every day play. Activity doesn’t need to be organized, nor does it require time in a gym. For kids, it’s a matter of moving. 

“Any kind of play is physical activity. If they're out on the swing set, walking the dog, playing at the park, any of that. It doesn't take organized sports, they don't have to be on a soccer field. Just getting kids outside or creating activities at home for them to just be active.”

One thing parents can do to help get their kids more active – hit the off switch on electronics. The time kids spend watching TV, playing video games or surfing the web is time they could be physically active. 

According to the Kaiser Family Foundation, on average, kids ages 8-18 now spend an alarming seven and a half hours in front of a screen for entertainment each day. That adds up to 114 full days of screen time over the course of a year. Dr. Sierra points to recommendations from the American Academy of Pediatrics (AAP) to say that number needs to be much, much lower.

“If they're not outside being active, are they inside spending time on screens? And we really want to try to limit that,” she warns. “The AAP recommends no more than two hours a day of screen time for most kids. So that's a lot of hours left in the day for kids to get outside and have physical activity.”

Compared to those who are inactive, physically active kids have higher levels of cardiorespiratory fitness and stronger muscles. They also typically have lower body fat and stronger bones. Physical activity also has brain health benefits for school-aged children, including improved cognition and reduced symptoms of depression.

Despite its importance, keeping kids on the right activity track might sound daunting. Dr. Sierra reminds busy parents they can set the pace for the whole family. She recommends making health and fitness a family affair. Have your children join you on walks or working around the yard; even the youngest ones can pick up sticks.

“So much of getting kids active is doing things as a family. Personally, I know my kids love to join me when I'm going for a walk with the dog or if I'm outside doing anything in the yard, they're on the swing set. They follow me and they want to do what we're doing as adults, so I think if parents are getting outside and being active, the kids are going to follow.”

Learn more about making family fitness fun here.

Interview Clips - Dr. Rebecca Sierra

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