SCORES & OUTDOORS: Ermine population stable; one of world’s top 100 most invasive species

The different coats of the winter and summer ermine.

Roland D. Halleeby Roland D. Hallee

Last week, I received a phone call from a reader in Palermo who told me that for only the third time in the last 17 years, he spotted an American ermine crossing his back yard.

The American ermine or American stoat, Mustela richardsonii, is a species of mustelid native to most of North America.

It was long considered conspecific with the stoat, but a 2021 study found it to be a distinct species. The finding has been accepted by the American Society of Mammalogists.

Both ermines and mink belong to the same subfamily, which contains weasels, badgers, ferrets, polecats and wolverines. These two creatures share many features, but differ in several ways.

Ermines resemble the long-tailed weasel in general both appearance and coloration, but is smaller, has a shorter tail, and has white fur on the inner side of the hind legs.

The species is found throughout most of North America aside from most of Alaska (although it is found on some islands in southeastern Alaska), eastern Yukon, most of Arctic Canada, and Greenland. It reaches the northern extent of its range in Baffin Island and a portion of eastern mainland Nunavut and ranges from here to cover almost all of western North America south to northern New Mexico, and eastern North America south to northern Virginia. It is absent from most of the Southeastern United States and the Great Plains.

The International Union for Conservation of Nature lists the ermine population as stable and of least concern.

In North America, where the ecological niche for rat- and rabbit-sized prey is taken by the larger long-tailed weasel, the American ermine preys on mice, voles, shrews, young cottontails, chipmunks, deer mice, jumping mice, and house mice. Usually the ermine kills by biting at the base of the skull. Small birds, frogs, small fish, and earthworms are other types of prey for ermines.

Ermines live and find cover from predators in hollow spaces from logs, burrows and man made structures. Ermines sometimes den within their prey’s nest and use their skin and fur as a lining for their den.

Ermines are mostly nocturnal, but may forage by day.

The ermine is listed as one of the top 100 most invasive species in the world. It was introduced to several areas to reduce rabbit populations and rapidly became a threat to ecosystems because of its vicious nature and ability to sustain itself on a variety of prey.

At one time, the ermine was sought for its attractive fur. During the winter months, the ermine’s fur turns white, making it a valuable and prized material for fur clothing. In medieval Europe, ermine fur was highly sought after for its rarity and beauty, and it was often reserved for use by royalty and other members of the nobility.

They breed in dense parts of the forest. The season for breeding is late springtime to the summer from July to August. The males mature in a year while the females only take three to four weeks to mature. The females carry a litter of four to seven babies for 255 days then gives birth.

Some of the larger wild predators of ermines are minks, martens, fishers, bobcats, coyotes, and large owls and hawks. Occasionally, a domesticated cat or dog may kill an ermine. Their small agile bodies help them evade these predators, while also allow them to compete with their predators for food in more barren months.

In spite of its bad smell and small size, however, the ermine is very self-confident, even rude – it often sits up and stares directly into the eyes of humans. Ermines do not dig its own den when they give birth, instead, they will take over old lemming burrows, food caches or graves.

According to my research, it appears that it is legal to have an ermine as a pet in Maine. However, I would advise to check with the state before owning one.

Roland’s trivia question of the week:

Which NFL team allegedly changed its geographical name in an attempt to attract a larger fan base?

Answer
In 1971, the Boston Patriots changed their name to the New England Patriots, when they moved to Foxborough.

Give Us Your Best Shot! for Thursday, February 29, 2024

To submit a photo for this section, please visit our contact page or email us at townline@townline.org!

CLEANING UP: P. Varney, of the Neck Road, in China, captured this bald eagle helping itself to some carrion.

LAST CAST: Erin Gray, of Vassalboro, took this picture of Stephen Page fishing on China Lake, in East Vassalboro, right before the dock was taken out.

AH…SUNNY WARMTH: Joan Chaffee, of Clinton, snapped this groundhog last summer.

FOR YOUR HEALTH: What can adults do to maintain good oral health?

You can keep your teeth for your lifetime. Here are some things you can do to maintain a healthy mouth and strong teeth.

Drink fluoridated water and brush with fluoride toothpaste.

Practice good oral hygiene. Brush teeth thoroughly twice a day and floss daily between the teeth to remove dental plaque.

Visit your dentist at least once a year, even if you have no natural teeth or have dentures.

Do not use any tobacco products. If you smoke, quit.

Limit alcoholic drinks.

If you have diabetes, work to maintain control of the disease. This will decrease risk for other complications, including gum disease. Treating gum disease may help lower your blood sugar level.

If your medication causes dry mouth, ask your doctor for a different medication that may not cause this condition. If dry mouth cannot be avoided, drink plenty of water, chew sugarless gum, and avoid tobacco products and alcohol.

See your doctor or a dentist if you have sudden changes in taste and smell.

When acting as a caregiver, help older individuals brush and floss their teeth if they are not able to perform these activities independently.

How to Clean Your Teeth and Gums

There is a right way to brush and floss your teeth.

Gently brush your teeth on all sides with a soft-bristle brush and fluoride toothpaste. Replace your toothbrush every three to four months.

Use small circular motions and short back-and-forth strokes.

Brush carefully and gently along your gum line.

Lightly brush your tongue or use a tongue scraper to help keep your mouth clean.

Clean between your teeth with dental floss, prethreaded flossers, a water flosser, or a similar product. This removes plaque and leftover food that a toothbrush can’t reach.

Rinse after you floss.

People with arthritis or other conditions that limit hand motion may find it hard to hold and use a toothbrush. Some helpful tips are:

Use an electric or battery-operated toothbrush.

Buy a toothbrush with a larger handle.

Attach the toothbrush handle to your hand with a wide elastic band.

See your dentist if brushing or flossing causes your gums to bleed or hurts your mouth. If you have trouble flossing, a floss holder may help. Ask your dentist to show you the right way to floss.

REVIEW POTPOURRI: England in the 20th Century

David Thomson

Peter Catesby Peter Cates

England in the 20th Century

England in the Twentieth Century, by David Thomson, (1912-1970) is a very fine example of the brilliance in clarity, readability and thorough scholarship to be found quite often among historians from the British Isles. One could open this book anywhere and be drawn into the narrative alone.

A passage on Winston Churchill’s predecessor, Prime Minister Neville Chamberlain (1869-1970), is a good example:

“By experience and qualities alike Chamberlain was cast to be a vigorous, efficient Premier in home affairs. It was his personal tragedy to be Premier during three years in which, more than at any other time since 1918, international affairs assumed national importance. ‘Masterful, confident, and ruled by an instinct for order, he would give a lead, and perhaps impart an edge, on every question. His approach was arduous careful but his mind, once made up, hard to change. ‘ [Quote from unknown source.]”

By seemingly conceding Chamberlain’s good qualities, Thomson conveys why due to stubborn pride, this prime minister may have been naïve and clueless in trusting Hitler and Mussolini at the 1938 Munich “Peace” Talks just before Germany invaded Austria and Czechoslovakia (Poland to follow in September 1939), its military arsenal already stronger than all the other European countries and the U.S. put together.

When I attended Kent’s Hill School, I remember a teacher showing a documentary on the Holocaust; an opening newsreel shows Chamberlain returning to London from Munich and proudly stating that there would be “peace in our time.”

However, reading further, one finds out that, when Japan was beginning its own build-up by 1930 and its own government leaders were being frequently assassinated when they wouldn’t kowtow to the military, the U.S. was in the throes of the Great Depression and could care less about the Far East – in response to this attitude, Chamberlain stated in 1934, seven years before Pearl Harbor, that the “U.S.A. will give us no undertaking to resist by force any action by Japan, short of an attack on Hawaii or Honolulu. ”

Sir Neville Chamberlain died in late 1940 from cancer; he was 71.

In the bibliography, Thomson writes that “Biographies are often strongly partisan, though their bias is strongly evident “, a rather puzzling statement in his use of the word “though” but this book’s 300 pages would make for a good beginning to end read, if one could live to the age of 200.

Beethoven’s 9th Sypmphony

I own a batch of recordings of the Beethoven 9th Symphony, referred to as the Choral Symphony because of the use of a chorus and four soloists in the final movement. Among these are four different 78 sets of tremendous merit – Leopold Stokowski/Philadelphia Orchestra, Felix Weingartner/ ViennaPhilharmonic, SergeKoussevitzky/BostonSymphony, and Eugene Ormandy/again Philadelphia, Ormandy being Stokowski’s successor (I will always find that the three to five minute sides of 78 records make for very active listening because I have to get up from the recliner to change the record whereas the 80-minute CDs make for sleepy listening); each one is different from the others.

Recently, I reheard the Ormandy for the first time in 25 years and found it even more exciting. Ormandy adopted fast tempos for movements 1, 2 and 4 and slower ones for the ecstatic beauty of the 3rd movement Adagio. And it can be heard on YouTube.

The symphony received its world premiere in Vienna on May 7, 1824, the composer being totally deaf by then. Sitting on stage with his back to the audience, he had to be turned around by a soprano to see the jubilant applauding of everyone.

May 7 was later to be the birthdays of Johannes Brahms (1833-1897) and Peter Ilyich Tchaikovsky (1840-1893).

SCORES & OUTDOORS – Weather lore: March in like a lion or lamb?

Roland D. Halleeby Roland D. Hallee

As we look forward to saying “goodbye” to February and welcome March with open arms, a thought comes to mind of an old weather lore, “In like a lion, out like a lamb.” In this case, it could be vice versa, considering the mild weather we have had as we usher in the third month of the year. So, it’s more like, “In like a lamb, out like a lion.”

Much like regular folklore, weather lore is passed down through speech and writing from normal people without the use of external measuring instruments. The origin of weather lore can be dated back to primieval men and their usage of star studying in navigation. However, more recently during the late Middle Ages, the works of two Greek philosopher-poets, Theophrastus of Eresus on Lesbos and Aratus of Macedonia, are known greater for shaping the prediction of weather. Theophrastus and Aratus collated their works in two main collections for weather lore: On Weather Signs and On Winds. These were used for helping farmers with harvest, merchants for trade and determining the weather the next day.

Weather lore is the body of informal folklore related to the prediction of the weather and its greater meaning.

Astrology and weather lore have been closely interlinked for many years – with each planet often being associated with a weather state. For example, Mars is red and must therefore be hot and dry. Prevalent in ancient Roman thought, astrologists used weather lore to teach commoners of the star and cloud formations and how they can be used to see the future.

Before the invention of temperature measuring devices, such as the mercury thermometer, it was difficult to gather predictive, numerical data. Therefore, communities used their surroundings to predict and explain the weather in upcoming days.

Weather folklore, therefore, refers to this mid-latitude region of daily variability.

Other common proverbs are:

When clouds look like black smoke
A wise man will put on his cloak

(Thick, moisture-laden storm clouds absorb sunlight. It gives them an appearance that somewhat resembles black smoke.)

Red sky at night:

A red sunset probably means dry weather the next day.

Red sky at night, shepherd’s delight.
Red sky in the morning, shepherd’s warning.

(In a common variation, “shepherd” is replaced by “sailor”.)

A red sky – in the morning or evening – is a result of high pressure air in the atmosphere trapping particles of dust or soot. Air molecules scatter the shorter blue wavelengths of sunlight, but particles of dust, soot and other aerosols scatter the longer red wave length of sunlight in a process called Rayleigh scattering. At sunrise and sunset, the sun is lower in the sky causing the sunlight to travel through more of the atmosphere so scattering more light. This effect is further enhanced when there are at least some high level clouds to reflect this light back to the ground.

When weather systems predominantly move from west to east, a red sky at night indicates that the high pressure air (and better weather) is westwards. In the morning the light is eastwards, and so a red sky then indicates the high pressure (and better weather) has already passed, and an area of low pressure is following behind. That is a scientific fact.

So, what does that have to do with March coming in like a lion or a lamb? Whether you believe in the myth or not is up to you but it sure is fun to think about.

Does a phrase that originated in England and Wales centuries ago even have relevance in a state in our northern part of the country?

Sandi Duncan, managing editor of that old standby, the Farmers’ Almanac, once said the lion/lamb saying is probably more wishful thinking than fact.

They do a lot of articles on weather sayings, but sometimes they are awfully true because they’ve been handed down by people who observe the weather, according to Duncan, from her office, in Lewiston.

“The ‘in like a lion’ one is based on the idea if it comes in bad it will go out nicely. People really do hope March is at the end of winter.”

The phrase is based on the beginning of the month being in winter and the end being close to spring.

But a weather phrase like ‘red sky at night, sailors’ delight’ is much more accurate. With that, there is scientific backing, but not with the lion saying.

In the last 16 years, March has come in with a roar eight times and gone out with a “baah” 10 times.

But March has also roared once at both ends of the month while braying four times at the beginning and end of the month during those years.

If you’re worried about amounts of snow and spring floods, March is the type of month where snow can come at any time. It doesn’t really matter how the month goes out or comes in, but what happens in between. Always remember, two thirds of the month is still winter.

March is a very variable month. It can be winter-like and cold with snow, while other times it can be mild and lots of snow melt like last year.

Alas, the interpretation is up to you.

There is one thing for certain. Only 27 days ‘til spring.

Roland’s trivia question of the week:

Who is the highest scoring defenseman in NHL history (goals and assists)?

Answer
Ray Bourque, (Boston Bruins and Colorado Avalanche: 410 goals, 1,169 assists, for 1,579 points.

FOR YOUR HEALTH: Top 5 things you can do for your family’s eye health

From learning in the classroom to playing in the schoolyard and at home, vision is vital to how kids grow and develop – so vital in fact, that up to 80 percent of early learning is visual. Whether you’re two or 102, vision plays a key part in quality of life.

Dr. Boateng Wiafe, technical advisor and author of The healthy eyes activity book: A health teaching book for primary schools, says there are five things everyone should do to take care of their eye health.

1. Book that annual eye exam – In Canada, some provinces offer free eye exams to children and seniors as part of provincial health care. Just like regular visits to the dentist, annual eye exams should be part of your family’s self-care routine.

2. Know the signs – Identifying a vision problem early is a critical first step. If you or a family member squints, tilts their head, closes or covers one eye, has difficulty concentrating or needs to sit close to the TV, these are all signs that a vision problem could be at play.

3. Limit screen time – A 2021 study found that extended screen time is associated with a 30 per cent higher risk of myopia (nearsightedness) and therefore needing prescription eyeglasses. When combined with excessive computer use, the risk more than doubles, reaching approximately 80 per cent.

What’s a person to do? Remember the 20-20-20 rule – every 20 minutes, look at an object approximately 20 feet (six metres) away, for 20 seconds. Pro tip: it works for both kids and adults!

4. Get outside – Getting outside to walk, play or move is a great way to take a break from screens – not to mention get some fresh air and vitamin D. According to the Canadian Association of Optometrists, increased time outdoors protects people from the onset of myopia, or nearsightedness.

5. Protect your eyes – Besides making you très cool, the right pair of sunglasses protects eyes from ultraviolet rays from the sun. Also remember to stay safe and avoid eye injuries by using protective eye gear when you’re doing household chores and ensuring your kids have the right eye protection for sports.

For adults, vision loss and lack of adequate eye health care can impact a person’s ability to work, care for their family and build social connections.

Learn more about what you can do to help make eye health services accessible for all.

REVIEW POTPOURRI – Soprano: Anna Maria Alberghetti; Poet: Sylvester Pollet

Peter Catesby Peter Cates

Anna Maria Alberghetti

Anna Maria Alberghetti

Still living at 87, Italian soprano Anna Maria Alberghetti gave her first concert as a child prodigy singer at the age of six years old with an orchestra of 100 musicians on the Greek island of Rhodes, achieved fame in the 1960 Broadway musical Carnival and appeared on the Ed Sullivan Show more than 50 times.

Her 1960 album, Songs by Anna Maria Alberghetti (Mercury Wing MGW 12135), contains a mix of opera, operetta, Broadway musical and Great American Songbook selections. Her voice is quite lovely in its technique but her singing tends to be a bit syrupy. However, there are two songs that stand out – It’s a Most Unusual Day (its phrase “a feeling of spring in the air ” might have resonated with citizens of the Pine Tree State during the recent mid-winter thaw of five days) and the especially wistful Darling, Come Back to Me.

Miss Alberghetti came from a very musically talented family. Two brothers were conductors, one of them leading the orchestra on this record, one sister a pianist and the other also a soprano while their father was a tenor who switched to baritone.

Sylvester Pollet

Sylvester Pollet

Sylvester Pollet (1939-2007) wrote in the Maine Speaks anthology of growing up in Woodstock, New York, and keeping notes on every bird he encountered at the birdfeeder.

His Poem for Saint Francis celebrates one such winged creature:

“At 10 below
thinking to help the birds survive
we increase the dole of seeds-
look out to see a fat jay
pinned by a hawk.

“In this cold even death moves slowly
there is time for much crying
and flapping of wings
but the hawk holds
and things calm down again.

“The woods are silent:
two movements only-
the hawk’s beak to the jay’s breast,
and the bits of fluff
blown over snow crust.

“We have helped a hawk survive.”

Pollet wrote elsewhere that the hawk depicted here was female and sharp-shinned.

Melodiya

The Russian record label Melodiya released a pile of LPs some 40 years ago featuring historic recordings of pianists.

One title, Composers Play, has Alexander Scriabin (1872-1915), Sergei Rachmaninoff (1873-1943), Nikolai Medtner (1880-1951), Bela Bartok (1881-1945), Karol Szymanowski (1882-1937), and Serge Prokofiev (1891-1953) spotlights each of the six gentlemen performing their own compositions, and with exceptional musicianship. Pieces include Bartok’s Evening in Transylvania, Prokofiev’s Tales of the Old Grandmother and a Rachmaninoff Polka.

THE BEST VIEW: What do I miss?

by Norma Best Boucher

I locked up my car and walked to the sidewalk leading to the thrift shop. When I looked up, the child’s eyes met mine. We both smiled.

“What a beautiful baby,” I told the young mother.

Inches away from them, looking straight at the face of the roughly six- month-old child, I said, “I should say what a handsome little boy.”

The boy smiled again and reached out his arms to me.

Surprised but pleased, I asked, “Do you mind if I hold your baby?”

“No, go right ahead,” she answered reaching towards me so that I could take the child into my arms.

I held on tightly, and he held tightly onto me. He put his little arms around my neck and hugged me with his soft cheek against mine.

After a sweet hug he adjusted his body on my hip so that he was again looking at me and smiling.

“I haven’t held a baby in 30 years,” I told her. “Thank you for sharing your baby with me.”

“You’re welcome,” she answered. “He really likes you.”

Warm from the hug and still smiling, I said, “I’m glad… because I really like him.”

* * * * * *

“What do you miss?” the young man asks the old woman.

Ah, now, let me think.

I miss not the washing of the second floor windows but the climbing of the ladder.

I miss not the city of my youth but the bicycling through the beautiful streets.

I miss not the birthdays and the holidays but the people who were there and are here no more.

I miss not the daily visits but the cat Olivia and the dog Scooter, whom I loved and who loved me.

I miss not the ice and the snow but the ice skating, the sledding, and the after sitting by the warm stove sipping my mother’s hot chocolate.

I miss not the dream house of a young mother but the toddler son running through the home laughing and playing.

“So, you do miss?” asks the young man of the old woman.

“Oh, yes,” answers the old woman.

“I miss.”

SCORES & OUTDOORS: Robins migrate south for the winter: fact or fiction?

American robin

Roland D. Halleeby Roland D. Hallee

Just the other day a friend told me she thought robins went south for the winter. That is the common thought.

The American robin, Turdus migratorius, is a migratory songbird. While robins occasionally overwinter in the northern United States and southern Canada, most migrate to Florida and the Gulf Coast to central Mexico. Most will depart south by the beginning of September and begin their northern migration in February and March, which gives the illusion that they don’t migrate during a regular winter, when snow covers the ground during those times.

Despite being depicted in the film Mary Poppins, in London, this species is actually a rare occasion to western Europe.

Robins breed in woodland and more open farmland and urban areas. It becomes less common as a breeder in the southernmost part of the deep south of the United States.

The sexes are similar but the female tends to be duller than the male, with a brown tint to the head, brown upperparts and less bright underparts. However, some birds cannot be safely sexed on plumage alone.

Robins are active mostly during the day. During the winter, they flock in large groups at night to roost in trees in swamps or dense vegetation. The flock breaks up during the day when the birds feed on fruits and berries in smaller groups. However, during the summer, the American robin defends a breeding territory and is less social.

The adult robin, however, must stay alert. It is preyed upon by hawks, cats, and larger snakes. Brown-headed cowbirds lay eggs in robin nests but robins usually reject the cowbird eggs. Juvenile robins and eggs are preyed upon by squirrels, snakes and some birds such as blue jays, common grackles, crows and ravens.

The robin is the state bird of Connecticut, Michigan and Wisconsin. It ranks behind only the red-winged blackbird as the most abundant bird species in North America, just ahead of the European starling.

American robins have an extensive range, estimated at 6.2 million square miles. The International Union for Conservation of Nature (IUCN) lists the bird as “least concern” when evaluating its position as a threatened species. At one point, the robins were hunted for their meat, but it is now protected throughout its range in the United States by the Migratory Bird Act.

The species was first described in 1766 by Carl Linnaeus in the 12th edition of his Systema Naturae. The term robin has been recorded since 1703.

Despite its wonderful song, the American robin is known to carry West Nile virus. While crows and jays are often the first noticed deaths in an area with West Nile virus, the American robin is suspected to be a key host, and holds a larger responsibility for the transmission of the virus to humans. This is because, while crows and blue jays die quickly from the virus, robins survive the virus longer, thus spreading it to more mosquitoes, which then transmit the virus to humans.

Robins eat primarily (approximately 60 percent) on wild and cultivated fruits and berries, and (approximately 40 percent) on invertebrates, such as earthworms, beetle grubs, caterpillars and grasshoppers. That ability to switch to berries allows them to winter much farther north than most other North American thrushes, of which it is a member of that family.

Legends about robins:

What does it mean to see a robin? Symbolic characteristics and traits of a robin: The robin in the spirit world is known as the divine bird. The Robin is a symbol of good luck and the fact that spring is impending. To see a robin flying can indicate a symbol of renewal, passion and new beginnings. Alternatively, it could represent patience and wisdom.
Robins entering a house have always been thought of as a sign of forthcoming death, while robins are long associated with religious buildings which, if nothing else, helps to cement its image as the most churchgoing of our birds.
Robins in Winter. Robins can withstand very cold temperatures. In most places you can see robins in the wintertime. You’ll see them wandering around and yet it’s not considered migration because basically they’re moving in a nomadic way, following the food.
Bird Continually Hitting Window. It’s a common myth that a bird pecking at your window on three successive days means a death will occur inside that house. This is a problem that is most common in spring as male birds are establishing and defending territories. The male sees his reflection in the window and thinks it is a rival trying to usurp his territory. He flies at the window to try and make the rival leave.

The answer to the question as to whether they go south for the winter or not, is that it does migrate, but some don’t travel as far as others, and some will stay behind, probably depending on the severity of the winter. Their return in February and March also contributes to the belief that they don’t migrate.

Roland’s trivia question of the week:

Who was the last non-quarterback to be named Super Bowl MVP?

Answer
The last non-quarterback to be named Super Bowl Most Valuable Player was Los Angeles Rams wide receiver Cooper Kupp, in Super Bowl LVI, for the 2021 season. The Los Angeles Rams defeated the Cincinnati Bengals, 23–20.

FOR YOUR HEALTH: Tips for Staying Healthy

Senior Couple in the Gym

A healthy lifestyle can help you thrive throughout your life. Making healthy choices isn’t always easy, however. It can be hard to find the time and energy to exercise regularly or prepare healthy meals. However, your efforts will pay off in many ways, and for the rest of your life.

Steps you can take:

Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga, running or other activities you enjoy.

Eat a well-balanced, low-fat diet with lots of fruits, vegetables and whole grains. Choose a diet that’s low in saturated fat and cholesterol, and moderate in sugar, salt and total fat.

Avoid injury by wearing seatbelts and bike helmets, using smoke and carbon monoxide detectors in the home, and using street smarts when walking alone. If you own a gun, recognize the dangers of having a gun in your home. Use safety precautions at all times.

Don’t smoke, or quit if you do. Ask your health care provider for help. UCSF’s Tobacco Education Center offers smoking cessation and relapse prevention classes as well as doctor consultations for smokers trying to quit.

Drink in moderation if you drink alcohol. Never drink before or while driving, or when pregnant.

Ask someone you trust for help if you think you might be addicted to drugs or alcohol.

Brush your teeth after meals with a soft or medium bristled toothbrush. Also brush after drinking and before going to bed. Use dental floss daily.

Stay out of the sun, especially between 10 a.m. and 3 p.m., when the sun’s harmful rays are strongest. You are not protected if it is cloudy or if you are in the water – harmful rays pass through both. Use a broad spectrum sunscreen that guards against both UVA and UVB rays, with a sun protection factor (SPF) of 15 or higher. Select sunglasses that block 99 to 100 percent of the sun’s rays.

Maintaining a Healthy Outlook

Women today have busy, demanding lives. You may feel pulled in different directions and experience stress from dealing with work, family and other matters, leaving little time for yourself.

Steps you can take:

Stay in touch with family and friends.

Be involved in your community.

Maintain a positive attitude and do things that make you happy.

Keep your curiosity alive. Lifelong learning is beneficial to your health.

Healthy intimacy takes all forms but is always free of coercion.

Learn to recognize and manage stress in your life. Signs of stress include trouble sleeping, frequent headaches and stomach problems; being angry a lot; and turning to food, drugs and alcohol to relieve stress.

Good ways to deal with stress include regular exercise, healthy eating habits and relaxation exercises, such as deep breathing or meditation. Talking to trusted family members and friends can help a lot. Some women find that interacting with their faith community is helpful in times of stress.

Get enough sleep and rest. Adults need around eight hours of sleep a night.

Talk to your health care provider if you feel depressed for more than a few days; depression is a treatable illness. Signs of depression include feeling empty and sad, crying a lot, loss of interest in life, and thoughts of death or suicide. If you or someone you know has thoughts of suicide, get help right away. Call 911, a local crisis center or (800) SUICIDE.

UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.