Life is easy in the summer …… 🎶☀️🌴
Longer days, brighter sunlight and warmer temperatures in the summer tend to help us enjoy better moods, better diets and stronger fitness habits. (For more on why this is the case, see below!
But there are also summer-specific health tips and habits to keep in mind for a healthy (and warmer, sunnier) summer life.
1.Get vitamin D
Vitamin D is an essential nutrient needed to support normal bodily functions – from immunity to mood to protecting cells from cancer! While most of the nutrients our bodies need are obtained through the food we eat, vitamin D is actually obtained primarily through sun exposure.
Unfortunately, for a variety of reasons (including indoor lifestyles and the invention of sunscreen), vitamin D is one of the most common nutritional deficiencies in modern society. Here is more information about the symptoms of vitamin D deficiency and how lack of sun exposure can lead to winter seasonal affective disorder.
Especially in high-latitude climates where winter sunlight exposure is low, summer sunlight exposure is an important way to “store” vitamin D during the less sunny winter months. (Fortunately, the body can store vitamin D for several months, so adequate summer sunlight exposure can help us reduce sunlight exposure in the winter.
So, the first summer health tip is to get outside and get your vitamin D!
2.Protect your skin with natural sunscreen treatments
One of the best and most natural ways to protect yourself from the sun is to cover up and enjoy the sun responsibly.
This means that if you’re going to be exposed to the sun for an extended period of time, it’s a good idea to wear a hat that covers your shoulders, neck, arms, and any other part of your body that will be in direct sunlight. Typical summer fabrics have an SPF between 4 and 7. Generally, the tighter the knit of the fabric, the higher the protection.
The benefits of covering up rather than using a topical sunscreen are that it won’t get into your bloodstream (here’s more on what’s in traditional sunscreen products and why we don’t necessarily want to put it on our skin before sunbathing), the fabric won’t get washed off or need to be reapplied, and its lower SPF will still provide you with some Vitamin D.
It’s also important to build up your sun exposure slowly. This is especially important for those who live in cold winter climates. Gradually increase your sun exposure in the spring or summer. This will give your skin time to react by producing more melanin, which will provide a higher level of sun protection on its own.
If you do need to use a topical sunscreen, it’s best to choose a mineral block such as zinc oxide or titanium dioxide.
3.Stay hydrated
Proper hydration is important at all times of the year (the body is about two-thirds water, which we need for all bodily functions! — but it’s especially important in the summer sun and heat.
As a general rule, you should drink about two-thirds of your body weight in ounces of water each day. (In other words, a person who weighs 100 pounds should aim for 67 ounces of water per day.)
And, if you spend time in the heat, remember to increase the amount of water you drink-especially if you work out or exercise yourself in the heat.
It is recommended that you add 30 ounces of water every 12 minutes in the heat or while sweating.
4.Add More Fresh Fruits + Vegetables to Your Diet
Some of our most common nutritional tips that apply to everyone, with all their different dietary needs and preferences, are:
Eat the rainbow (make sure you eat every color of the rainbow on a regular basis!
Make half of your veggies
Summer is a great time to bulk up your diet with more fresh, seasonal fruits and vegetables.
5.Practice self-care
Summer is one of the best times to start a new wellness routine – longer days, brighter sunlight, and fresh air tend to help us feel more energized and optimistic, and better able to set and achieve our personal goals.
This means that now is the perfect time to start new healthy habits that you’ll want to continue through the cold winter months as well.
6.Healthy travel tips
And, if you’re traveling over the summer, follow some general health tips to stay healthy while traveling.
Here are our top tips for staying healthy while traveling.
