Staying Healthy in the Summer

Summer is a great time to get active and enjoy the outdoors, but the heat brings its own challenges. Here are some simple ways to stay healthy through the warmer months.

Exercise Smart

To ensure your safety and effectiveness, you must make some changes to the way you exercise in hot weather. Consider these strategies:

Timing: avoid exercising in the middle of the day when the sun is at its peak.
Clothing: choose clothing that is lightweight, breathable and moisture-wicking to keep you cool.
Pace yourself: pay attention to your body and take breaks when necessary. Do not push yourself, particularly if you aren’t used to working out in the heat.
Chiropractic care: regular chiropractic adjustments will help you maintain spinal health and improve your mobility. They can also relieve any pain from physical activity. For a Cheltenham Chiropractor, visit https://purelandschiro.co.uk

Protect your skin

Skin cancer can be caused by sun exposure. Follow these tips to protect your skin:

Use a sunscreen that has at least SPF 30. Reapply every two hours, or more often if you are swimming or sweating.
When possible, seek shade. This is especially important during the peak hours of sunlight. A wide-brimmed hat and sunglasses are also effective in providing additional protection.
Protect your skin by wearing lightweight clothing with long sleeves.

Eat a balanced diet

A balanced diet will help you maintain your health and energy, particularly in summer. Concentrate on:

Seasonal fruits and vegetables. These are not only nourishing, but they also help keep you hydrated.
Smaller, lighter meals. They are more easily digestible, and heavy meals can leave you feeling tired, particularly in hot weather.
Healthy snacks such as nuts, seeds and yoghurt to keep your body fuelled throughout the day.

Rest and recovery should be a priority

In the summer, when the heat may put your body under extra stress, it is important to rest and recover. You should:

Aim for 7 to 9 hours of sleep each night to allow the body to rejuvenate and recover.
Stretch and cool down after your workout to promote flexibility and prevent injury.

Caring for your skin through the summer

Sun exposure causes wrinkles and age spots and increases the risk of skin cancer, so sunscreen comes first. Reapply it every couple of hours while you are outside, stay in the shade during the hottest part of the day, and cover up with long sleeves and a wide brimmed hat.

Be gentle with your skin when you wash it. Strong soaps strip away natural oils, so choose a mild cleanser and use warm rather than hot water. Keep showers short, pat yourself dry instead of rubbing, and use a moisturiser daily if your skin tends to be dry.

What you eat shows up on your skin too. A diet rich in fruit and vegetables, lean protein and whole grains helps, and vitamin C is widely thought to keep skin looking younger. Stress can trigger breakouts in some people, so setting sensible limits on how hard you push yourself is good for your skin as well as your mind. If you smoke, stopping will help your skin keep its elasticity.

Hydration, sleep and summer bugs

Hot weather makes it easy to become dehydrated, so aim for around eight glasses of water a day. Adding lemon, lime, mint or frozen berries makes plain water more appealing, and cutting back on alcohol and caffeinated drinks helps too. Seasonal fruit and vegetables such as tomatoes and peppers are at their best in summer and add both nutrients and water to meals.

Routines often change in the warmer months, and sleep is usually the first thing to suffer. Aim for seven to nine hours a night and keep the bedroom as cool as you can.

Be ready for mosquitoes, ticks and other bugs by avoiding areas where ticks are common and washing hands often. If you have a long term health condition, check in with your doctor before travelling or spending more time outdoors. Summer is also a good time to look in on elderly neighbours and relatives who may struggle in the heat.