Nutritional Benefits of Watermelon

Watermelon is not only a refreshing treat, but it provides a host of additional nutritional benefits as well, making it an ideal food for your next backyard barbecue.

• Watermelon is low in calories. The Mayo Clinic notes that one cup of watermelon is 46 calories.
• Watermelon promotes hydration. The Harvard T.H. Chan School of Public Health notes that drinking enough water helps regulate body temperature, lubricate joints, prevent infections, and promote proper organ function. The Mayo Clinic notes watermelon is 92 percent water, which can help people remain hydrated on hot summer days spent outside.
• Watermelon is a good source of vitamins C and A. Watermelon contains 14 percent of the recommended daily value (DV) of vitamin C per USDA dietary guidelines, making it a worthy addition to anyone's diet. Watermelon also contains 5 percent of the recommended DV of vitamin A.
• Watermelon does not contain any fat, cholesterol or sodium. Unlike other popular desserts, watermelon contains no fat, cholesterol or sodium. Opting for watermelon over more traditional desserts can help people lower their fat consumption, reduce their cholesterol and avoid overconsumption of sodium.

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Stay Safe During Extreme Heat

Experts are warning that dangerously high temperatures are heading to Central California this summer. The American Red Cross Central California Region urges everyone to take these actions to stay safe.

What You Should Do to Avoid Heat Illness:

• Aim for a cup of water every hour and avoid sugary, caffeinated or alcoholic drinks.
• Encourage athletes and outdoor workers to take breaks in the shade and drink a cup of water every 20 minutes.
• Remember to wear lightweight, loose-fitting clothes in light colors.
• Never leave a child or pet alone inside a parked car, and make sure pets have access to fresh water and shade.

Heat Illness Signs & Actions:

Heat Cramps – Heavy sweating, muscle pain. Action: Rest in a cool place, sip water slowly. Avoid drinking if nauseous; seek help if cramps persist over an hour or you have heart issues.

Heat Exhaustion – Heavy sweating, weakness, cool clammy skin, dizziness, fainting, nausea. Action: Rest, sip water, loosen clothes, use a cool wet cloth. Get medical help if vomiting, heart problems, or symptoms persist.

Heat Stroke (Emergency!) – High body temp, rapid heartbeat, confusion, headache, dizziness, fainting, nausea. Action: Call 911 immediately. Move to a cool place, remove extra clothing, use wet clothes or a cool bath. Do not drink anything.

For more information and resources, visit https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/extreme-heat-safety.html

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West Nile Virus: What You Need to Know This Mosquito Season

West Nile virus (WNV) is a mosquito-borne illness that survives in birds and spreads when a mosquito feeds on an infected bird, then bites humans or mammals like horses. It cannot spread from person to person. Most infected individuals (80%) remain asymptomatic, while 20% experience fever, headache, rash, muscle weakness, nausea, and vomiting. In rare cases (1%), neurological symptoms like paralysis, tremors, and confusion may occur. Fatal cases are uncommon. There is no specific treatment—most recover with supportive care.

While there is a vaccine against WNV for horses, there is no vaccine available for people. The best prevention against WNV is avoiding mosquito bites.

Here are ways to decrease your risk of mosquito-transmitted infections:

• Avoid mosquito-infested areas and use mosquito repellent on exposed skin.
• Wear long-sleeved shirts and long pants whenever you are outdoors.
• Do not allow water to collect and stagnate in old tires, flowerpots, fountains, birdbaths, pet bowls, or other containers. These are prime breeding grounds for mosquitoes.
• Keep swimming pools operating properly; drain water from pool covers.
• Stock garden ponds with fish that eats mosquito larvae such as gambusia, goldfish, and others.
• Empty and scrub the walls of birdbaths and wading pools weekly to remove any attached mosquito eggs.
• Make sure that doors and windows have tight-fitting screens in good repair to keep mosquitoes out of your home.

To learn more, visit https://www.kernpublichealth.com/healthy-community/illness-disease/disease-conditions/west-nile-virus-and-other-mosquito-borne-illnesses

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Breakfast: The Heart-Healthy Habit

Experts agree that starting your day with a balanced breakfast—rich in whole grains, protein, and fresh produce—can set the tone for better health. Think avocado toast with an egg on whole-grain bread or oatmeal topped with berries and nuts—both delicious ways to fuel your morning.

Research published in The Journal of Nutrition, Health & Aging highlights the benefits of dedicating 20% to 30% of your daily calories to a hearty, nutritious breakfast. Participants who did so had lower BMIs, improved triglyceride levels, and higher HDL (good) cholesterol compared to those who skipped breakfast.

A well-rounded morning meal isn’t just a routine; it’s a heart-smart choice that supports long-term wellness!

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Instant Calm: The Surprising Stress-Relief Power of Coffee’s Aroma

While too much coffee can lead to jitters, simply inhaling its rich aroma may have a calming effect. According to The International Dental Journal, researchers found that individuals who completed a stressful task while breathing in the scent of coffee had significantly lower levels of salivary amylase—an enzyme that rises in response to stress—compared to those in a scent-free environment.

So the next time life feels overwhelming, take a deep breath near a freshly brewed cup—your body just might thank you.