Summer is here! A change of season calls for a change in routine, a revamped diet, and of course, a new exercise regimen that suits the weather. The onset of warm weather can make your body more vulnerable to different diseases. Specific health guidelines must be followed to ensure a healthy summer. Here are some tips for staying healthy during summer:
Drink plenty of water
Heat and sweat in the summer months can leave your body dehydrated, causing unwanted health outcomes such as fever and chills. Keep yourself well hydrated by drinking at least 2 to 3 liters of water every day.
Adopt an appropriate skincare routine
Summer can wreak havoc on your skin if proper care is not taken. Excessive oil and sweat can cause troublesome irritation, rashes, prickly heat, and worsening of acne. Wash your face often or use tissues to wipe a sweaty face to avoid acne. Use natural face packs with aloe vera gel or sandalwood powder to soothe the skin.
Wear sunscreen and avoid sunburn
Look for at least an SPF 30 and wear it all the time! Even if you are running errands or going for a “short walk,” ultraviolet exposure increases somewhere between four and 10 percent for every 1,000 feet above sea level. So at an altitude of 9,000 feet (about equal to Georgetown), UV radiation can be nearly 50 percent more intense than at sea level.
Some of the symptoms of sunburn include red or reddish skin, mild dizziness, and fatigue. To protect yourself from sunburn, apply a sunscreen lotion on the exposed areas of your body for 20 minutes before heading out in the sun. If possible, avoid stepping out in the peak afternoon sun.
Move your body
Added heat (even if it’s a dry heat!) can make exercise uncomfortable in the summer months. Try getting some movement in the morning hours before the sun is at its peak. Or break up your day and go for shorter walk breaks throughout your day.
Connect with others
Plan something fun with family or friends. It doesn’t need to be expensive, but being social and around others will help keep any negative thoughts from ruminating. If you aren’t feeling like being in a crowded space (street fair, farmers’ market, amusement park), try to call at least one person to stay connected.
Get your rest
Routines may vary with summer events but aim to get seven to nine hours of sleep a night. Keep your room cool, and shades pulled to help make your sleep more comfortable. It can be pretty hard to sleep if it’s a hot night, so get the fan out if you need to so you wake up refreshed in the morning.
Enjoy Summer Fruit
If you do one thing this summer to improve your diet, have a cup of mixed fresh berries — blackberries, blueberries, or strawberries — every day. They’ll help you load up on antioxidants. which may help prevent tissue damage and reduce the risks of age-related illnesses.
Blueberries and Blackberries are especially anti-oxidant rich. Berries are also rich in fiber, which helps keeps cholesterol low and may even help prevent some cancers.
Mental health and physical health are largely connected, so by taking care of your body; you’re also taking care of your mind.