When you spend €50+
Stay Healthy This Summer
Summer is almost here and a change in season calls for a change in routine, a revamped to existing diet and definitely a new exercise regime that suits the weather outside. It is a great time to think about how to become the best version of yourself. Summer can be a time for rest, excitement and long days of outdoor fun, but it also includes in some seasonal risks. Taking simple precautions can keep these risks at bay and make summer more enjoyable.
We are going to share a few helpful tips for you to thrive this summer!
Not getting enough sleep is associated with increased hunger, poor concentration, higher blood pressure, frequent illness and impaired problem-solving. Make sure to give yourself at least 7-8 hours of sleep a night to wake up fresh and rejuvenated.
- Stay Hydrated
Water is the perfect companion to keep you hydrated while keeping your appetite in check. Add a splash of flavour with fresh fruits or cucumbers and lime slices. Aside for drinking more water, it is advised to opt for drinks with electrolytes when exercising or doing any other form of activities in the heat. Eating fruits with high water content such as watermelons, apricots, blueberries, oranges, peaches, pineapples, plums and raspberries can also help with hydration.
- Keep food clean and healthy
Consuming a well-balanced diet is important to keep the body’s immune system in optimum condition. Aside from avoiding salty and processed food, ensure that perishable products and wet ingredients are stored correctly to prevent spoilage. Discard leftovers that have been sitting in the open for more than two hours.
I highly recommend eating light, small and frequent meals. Heavy meals with large amounts of carbohydrates and fats give rise to a lot of heat in the body. I always focus on fresh fruits and vegetables that have high water content (as suggested above) to keep by body and mind active.
- Keep an eye on Alcohol and Caffeine
Drinking too much alcohol can lead to unintended outcomes. A serving of alcohol contains about 100 calories and mixed with drinks have even more. The goal is to limit alcohol to one drink a day to keep your body fresh and active. Alcohol, fizzy drinks and caffeine can leave you dehydrated very quickly. Try to reduce the amount of flavoured drinks on a hot sunny day to remain hydrated.
- Start getting active
Regular exercise is an essential part of a healthy and active life. Try to limit any exercise or physical activity to indoors or under adequate shade. Make sure to schedule workouts during cooler hours i.e. either in the evenings or towards the night to avoid the worst of summer heat.
- Shift to Light Clothing
It is essential to keep the body cool and well ventilated to prevent heat from building up. I would recommend wearing light-coloured, loose-fitting garments as it helps with air circulation and reflect heat rather than absorb it. Clothes made of breathable materials like cotton are preferable over synthetic fabrics, which can weigh the body down and create unnecessary warmth.
- Have proper skincare in the summer
Your skin should be properly moisturized in the summer months. During the summer, your face and skin should be properly washed to protect it from heat stroke and dust particles. Applying the correct sunscreen with plenty SPF is very important to protect you from the harsh UV rays.
Staying out of the sun is no solution hence using a broad spectrum sunscreen before going out is important. Additionally, wear clothes to cover the skin and consider using a light, wide-brimmed hat and sunglasses to protect the head and eyes from exposure to the sun.
- Treat your Eyes well
Protect your vision form the harsh sunlight at work or play, wear protective eyewear. When outdoors wear sunglasses that block at least 99% of ultraviolet rays.
- Limit Added Sugar
Try and eat less than six teaspoons of added sugar, which does not include natural sugar derived in fruit and milk. This goal may not be realistic every day but aim for success 70% of the time. Save your six teaspoons of sugar for a special dessert. When checking labels, it is helpful to know that one teaspoon equals four grams of added sugar.
- Practice Good Hygiene
One of the best ways to manage body temperature is by taking a cold shower, especially after coming from the scotching sun. Not only is the body cooled, but the risk of possible exposure to bacteria and other contaminants is also reduced. Meanwhile, regular and frequent hand washing and disinfection of eating and cooking utensils will help in preventing food contamination.
- Have all Nutritional Supplements
Proper nutritional supplements can support you with a great amount of physical energy, and increase your summer activities. Coyne Healthcare’s Vitamin B-complex liposomal supplements helps in relaxing the nervous system and is quite helpful as it has a high quality folic acid as well as the active forms of vitamins B1, B2, B3, B6, B7 and B12 as key co-factors in energy production, neurotransmitter and hormonal balance.
- Stay Indoors
While going out and enjoying the sun seems like a good idea, minimizing exposure to the outdoors can make all the difference in staying safe during dry months. Make sure to plan necessary trips during cooler hours and avoid prolonged exposure to the sun rays. Plan on prioritizing indoor-friendly alternatives to running errands outside.
Most important thing to do to stay healthy this summer is to Have Fun! If possible, take a vacation, even if it is big or small. We all need to have healthy distractions from work, family and other responsibilities. Get lost in a great book, watch a light comedy movie or explore a new part of town. Introduce yourself to something fun and new this summer.
Creating a healthy environment around exercise, food and rest will make sure that you achieve an overall healthy life. One of the most essential things to remember is that only you are in charge of respecting your body and providing you with what you need.