Here are 7 Summer Health and Wellness Tips to Help Keep You Healthy so that you can enjoy the summer with friends and family.
The sun is out, the breeze is blowing and the water is warm. When summer begins, some of our initial thoughts might be, "Where am I going to vacation? What concerts should I go to? How can I have a hot girl summer?" I can probably guess that your summer wellness might be the last thing on your mind. So," how can we stay healthy in the summer ?", might be a question to add to the list. That's why I compiled 7 Summer Health and Wellness Tips to Help Keep You Healthy.
These Summer health tips are not meant to be the end all be all to staying well during your summer endeavors, but they'll help get you going and keep your health on track so that you can enjoy a long healthy summer with friends and family.
Here are 7 Summer Health and Wellness Tips to Help Keep You Healthy
1. Stay Hydrated
Proper hydration is important any time of year but it is especially important in the summertime heat. Staying hydrated aids in the regulation of our internal body temperature staying cool. During the summer is when most people venture outdoors. Our bodies are made up of more than 60 percent of water, this is the reason dehydration becomes a threat to our bodies when we lose too much water or we do not hydrate our bodies enough.
Although there are many different beverages and foods that can be consumed to ensure proper hydration, not all beverages are created equally. Drinking water is always your best option to ensure proper hydration. It's recommended to add 12 ounces of water for every 30 minutes you spend in the heat or sweating.
2. Get Outside
It's also important to get outside and get some Vitamin D. Vitamin D is an essential nutrient needed to support proper bodily functions. It's one vitamin that most people don't get enough of due to a more indoor sedentary lifestyle.
Only a handful of foods contain a significant amount of Vitamin D and although most of the nutrients our bodies need are available through the foods we eat, Vitamin D is primarily obtained through sun exposure. The vitamin is made from cholesterol in your skin when it's exposed to the sun. However, too much sunlight comes with its own health risks. Aim to get outside at least 10 - 15 minutes every day.
3. Sunscreen It Up
With that said, proper sun care is also an important part of enjoying the summertime sun. Not only is it important to wear your sunscreen but by eating enough anti-inflammatory foods, you can reduce your sun-sensitivity and the risk of sun damage to your skin.
Some anti-inflammatory foods include:
- Antioxidant-rich foods: veggies, berries, beans, nuts and green or black tea
- Foods with vitamins and antioxidants: Leafy greens and tomatoes are great sources.
- Healthy fats rich in Omega-3s: fish, eggs, flaxseed, walnuts and healthy saturated fats.
4. Eat In-Season Summer Produce
You can never eat enough fruits and vegetables. What a better time to head to your local farmer market or supermarket and take advantage of the fruits and vegetables in season.
In-season produce is not only delicious but also more affordable. Adding fresh fruits and vegetables to your diet helps support your health and boost your immune system.
Visit your local farmer's market or grocery store and look for:
- Watermelon
- Corn on the cob
- Cucumbers
- Tomatoes
- Green beans
- Berries
- Zucchini
- Squash
- Peaches
- Plums
- Cherries
- Melons (honeydew, cantaloupe)
- Nectarines
- Figs
- Grapes
5. Move Your Body
Take advantage of the long summer days and get outside in the fresh air and give your body the TLC it's been wanting AND needing. It's a perfect time to start a new healthy lifestyle habit. They say it takes 21 days to form a new habit. That means you can start a new healthy habit now that will carry over into the winter months.
You can start a new exercise routine, find nature trails, go for a hike or simply take a walk in a new park or on the beach. You may even consider other activities that aren't necessarily seen as "exercise" but still get you up and moving such as gardening, joining a dance class or exploring a new part of the city. Do whatever fits your lifestyle and feels good to you and your body.
6. Unplug
Sometimes you have to disconnect to reconnect. The Summer is the perfect time to slow down, unplug and take a break from the mundane routines of life. Use the summer as an excuse to be in vacation mode. Even if you can only do this one time a week.
You can help alleviate the stress in your life by using this time to take some time off, start journaling, meditating or take up a hobby. Start living mindfully by doing one task at a time. It's also a great time to focus on getting better quality sleep. Getting around 7-8 hours at night helps keep your body and mind active for the next day. It doesn't matter if you go on vacation for a month, a week, or only a day; it's about enjoying some time off.
7. Spend Quality Time
In the fast paced world we live in, nothing is more important than spending quality time, whether it be with family or by yourself. It's hard to get time off especially when work is demanding and you have other commitments. By being intentional in spending quality time it allows you to be present, be in the moment and to be able to focus on your mental health and surround yourself with people and things you love.
During the summer, set up nights to gather with friends or family to unwind and enjoy being with each other. If you like being alone, make plans with yourself to go out on the town by taking yourself to a movie or a new restaurant you've always wanted to try.
More Tips for Staying Healthy:
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Disclaimer: I am not a Registered Dietitian or Physical Trainer. The nutrition and diet information provided on my blog is not to be interpreted as medical nutrition therapy or advice. If you are on any medications for chronic disease or other health issues, please consult your doctor or health care provider before making any significant changes to your health and wellness.
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