Summer is a beautiful season that brings warmth, sunshine,
and the opportunity to enjoy outdoor activities. However, it's crucial to repair
your health during this time to style the most of the season and keep your body
and mind in optimal condition. Here are some tips for a healthy summer to help
you stay energized, refreshed, and vibrant.
Stay hydrated: With the higher temperatures and increased
outdoor activities, staying hydrated is crucial. Drink adequate water during
the day to replenish fluids lost through sweat. Convey a reusable water bottle
with you wherever you go, and if you engage in intense physical activity,
consider sports drinks that provide electrolytes.
Protect your skin: Sunscreen is your best friend during the
summer months. Rub on a broad-spectrum sunscreen with a high SPF (at least 30)
before going outdoors, and reapply every II hours or after swimming or
sweating. Wear protective clothing, such as wide-brimmed sou'westers and
sunglasses, and seek shade during crowning sun hours (usually between 10 am and
4 pm).
Eat fresh, seasonal foods: Take advantage of fresh fruits
and vegetables in the summer. These nutrient-rich foods are delicious and
provide essential vitamins, minerals, and antioxidants. Incorporate a variety of
colorful food into your diet, such as berries, melons, tomatoes, leafy greens,
and cucumbers.
Stay active: Summer offers numerous opportunities for
physical activity. Engage in outdoor exercises like swimming, hiking, cycling,
or playing sports. Enjoy the longer daylight hours to enjoy early morning or
evening workouts. Regular exercise improves cardiovascular health, boosts mood,
and helps maintain a healthy weight.
Practice sun safety: While getting some sun exposure for
vitamin D production is essential, protecting yourself from detrimental UV rays
is crucial. Wear light, breathable clothing that covers your skin during long
periods outdoors. Habit a wide-brimmed hat and sunglasses to shield your face
and eyes. If you're at the beach or by the pool, consider using an umbrella or
a shade structure to minimize direct exposure.
Manage insect bites: Summer often means more exposure to
insects like mosquitoes and ticks. Protect yourself by using insect repellents
containing DEET, picaridin, or oil of lemon eucalyptus. Wear long sleeves, long
jeans, and closed-toe shoes when expenses time in wooded or grassy areas. After
outdoor activities, check yourself for ticks and remove them promptly if found.
Get enough sleep: Adequate sleep is vital for overall health
and well-being. Stick to a consistent sleep schedule, even during the summer
months. Create an excellent, dark, quiet environment to promote better sleep.
Aim for 7-9 hours of quality sleep each night to ensure optimal physical and
mental functioning.
Practice proper food safety: The summer heat increases the
risk of food spoilage and foodborne illnesses. When grilling or picnicking, refrigerate
perishable foods until ready to cook or consume. Use a nutriment thermometer to
ensure that meats are cooked to a safe internal temperature. Avoid
cross-contamination using separate cutting boards and utensils for raw and
cooked foods.
Protect your eyes: The sun's UV rays can damage your eyes
and increase the risk of eye conditions like cataracts and macular
degeneration. Wear sunglasses with 100% UV protection to shield your eyes from
harmful rays. In addition, look for sunglasses that block both UVA and UVB rays
for optimal eye protection.
Practice mindfulness and relaxation: Summer is a time to
unwind and rejuvenate. Take moments throughout the day to practice mindfulness
and relaxation techniques. Engage in activities like meditation, deep breathing
exercises, or yoga to reduce stress, promote
