10 Tips to stay healthy this Summer
As the days grow longer and warmer, summer beckons us outdoors, enticing us with the promise of relaxation, exploration, and endless adventures. While it's easy to get caught up in the excitement of the season, it's important to prioritise our health and well-being to fully enjoy all that summer has to offer.
These are our ten top tips to help you embark on a journey of health and vitality this summer.
1. Plan a Healthy BBQ: Embrace the spirit of summer gatherings with a twist by opting for healthier BBQ options. From grilled vegetable kebabs to chicken marinated in herbs and yogurt, there are plenty of nutritious alternatives to traditional fare. Pair your BBQ spread with fresh salads and raw veggie crudités for a delicious and wholesome feast.
Food poisoning is more common in summer due to the heat and humidity, which provide ideal conditions for bacteria to thrive. Keep perishable food refrigerated during warm spells and avoid leaving them out for more than two hours to prevent bacterial growth. In temperatures above 90°F (32°C), food is only safe outside for one hour, so take precautions to keep your food safe during summer outings.
2.Protect Your Skin: Shield yourself from the sun's harmful rays by diligently applying sunscreen with a minimum SPF of 30, and reapply every two hours or after swimming. Opt for protective clothing like wide-brimmed hats and lightweight, long-sleeved shirts to minimise sun exposure and safeguard your skin from premature aging and skin cancer. Research has shown that the use of sunscreen has been shown to reduce the incidence of both melanoma and non melanoma skin cancers.
3.Stay Active: Make the most of the longer days by engaging in outdoor activities that promote physical fitness and mental well-being. Whether it's swimming, hiking, or cycling, find activities that you enjoy and incorporate them into your summer routine to stay active and energised.
4.Embrace Fresh Produce: Indulge in the vibrant flavours of summer by incorporating an abundance of fresh fruits and vegetables into your diet. Not only are they delicious and refreshing, but they're also packed with essential nutrients that support overall health and vitality.
The nutrient content of fruits and vegetables is typically highest when it is at its peak ripeness, which is generally when produce that is “in season” is picked. This is great in the summer when we have a wide variety of fruits and vegetables available to us.
5.Stay Hydrated: With temperatures on the rise, it's crucial to stay hydrated to prevent dehydration and heat-related illnesses. Keep a water bottle handy and sip regularly throughout the day, opting for water, herbal teas, or homemade fruit smoothies for a refreshing boost.
It is recommended that you drink at least 6-8 glasses of water per day, more when it’s hot.
6.Wear Protective Clothing: In addition to sunscreen, wearing protective clothing can provide an extra layer of defence against UV radiation. Choose lightweight, breathable fabrics and don't forget to accessorise with sunglasses and wide-brimmed hats for added protection.
7.Prioritise Sleep: Ensure restful nights by creating a cool and comfortable sleep environment. Opt for lightweight bedding and consider taking a cool shower before bedtime to help lower your body temperature and promote better sleep quality.
8.Take Breaks from the Sun: Limit your exposure to the sun during peak hours, especially between 11 am and 3 pm when UV radiation is at its strongest. Seek shade whenever possible and remember to reapply sunscreen regularly, particularly after swimming or sweating.
9.Infuse Flavour into Your Water: Elevate your hydration game by infusing your water with refreshing flavours. Add slices of citrus fruits like lemon, lime, or orange, along with fresh herbs like mint or basil, to create a tantalisingly delicious beverage that will keep you coming back for more.
Consider incorporating superfood juices into your summer routine. Packed with essential nutrients, antioxidants, and hydration, superfood juices offer a convenient and delicious way to nourish your body and support overall well-being. Whether enjoyed on their own or as part of a refreshing mocktail, superfood juices are sure to elevate your summer hydration experience.
10.Nurture Connections: Use the summer months as an opportunity to connect with loved ones and nature. Whether it's a picnic in the park or a leisurely hike, prioritise quality time spent outdoors, fostering meaningful relationships and creating cherished memories.
If you're feeling that mid-afternoon lull and focus seems elusive, a brisk stroll through the park might be just the ticket to sharpen your senses. Fascinatingly, studies conducted in the US have shown that even simply viewing images of nature can significantly improve attention.
By incorporating these tips into your summer routine, you'll not only prioritise your health and well-being but also embark on a journey of discovery and rejuvenation.
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Here's to a season filled with health, happiness, and endless possibilities!
