Staying Healthy This Summer

June 21, 2024 / Wellness / 7-minute read

Tips to keep you feeling your best!

Summer is here! That means warmer weather, longer days, and more opportunities to get outside and enjoy all that nature has to offer. It’s the perfect time of year to eat better, be more active, and focus on your well-being. However, summertime also has its own set of challenges, so please use these tips to help you stay safe and healthy all summer long!

Stay hydrated

Drink water (our tap, unsweetened bottled or sparkling) instead of sugary or alcoholic drinks to reduce calories and stay safe.

Try adding your favorite fruit, fresh mint or cucumber slices to your water for a refreshing, low-calorie drink. Enhancing the flavor of water this way can encourage you to drink more of it – which helps you stay hydrated and keeps your appetite under control.

Eat healthy foods

Choose in-season fruits & vegetables – they are more flavorful and nutrient-rich because they stay on the branch longer; and they’re often less-expensive as well. Fresh produce is full of phytonutrients, antioxidants and vitamins to help prevent cancer and improve your overall health.

Fill your plate wisely. Your plate at mealtime should be two-thirds plant-based foods like vegetables and fruit, whole grains and beans; and one-third lean proteins. Watch out for starchy veggies like baked beans, corn and potatoes. While they do have some nutritional benefits, they should not exceed one-quarter of your plate.

Protect skin & eyes

Wear sunscreen to protect yourself from skin damage when spending time outdoors. Use an SPF of at least 30, and remember to reapply every 2 hours and after swimming or sweating.

Wide-brimmed hats provide better protection from the sun than baseball caps.

Sunglasses should have both UVA and UVB protection.

Use insect repellent to prevent mosquito bites and ticks. (Wearing long sleeves and long pants can help with this as well.) It’s best to apply your sunscreen before the insect repellent.

Seek shade between 10am and 4pm when the sun’s UV rays are the strongest.

Move your body

Physical activity has immediate benefits for your health – better sleep and reduced anxiety are just two. In addition, exercise has many long-term benefits: heart and brain health, bone strength, weight control, cancer prevention, improved coordination and balance, and more.

The amount of exercise you need depends on your age and health. For example, older adults may need to do more than younger adults to achieve the same fitness level. People with chronic health conditions (or who are at risk for them) may need modified exercise plans.

Adults should do at least 150 minutes of aerobic physical activity (such as brisk walking) per week.

Kids and teens should do 60 minutes or more of physical activity every day.

In addition to aerobic activity, adults should do muscle strengthening activities (such as sit-ups, push-ups, or weight training) at least 2 days a week.

Be smart with food safety

Summertime is the peak season for foodborne illnesses. The good news is that there are many ways to avoid getting sick from the foods you eat. Use these tips when preparing and enjoying food in warmer weather –

Never leave perishable food out in the sun or heat for more than 2 hours.

Pack food in an insulated cooler with ice packs.

Use separate cutting boards for raw meat and vegetables; wash cutlery between every use.

Wash your hands thoroughly and often, especially after handling raw meat.

Always cook meat to the correct temperature. Clean grill grates with soapy water before using.

For the healthiest grilling, ditch the processed meats like hot dogs & hamburgers, and replace with skinless chicken, turkey breasts or fish.

Manage your health

Many of us tend to be more relaxed during the summer months, but we should be careful not to fall behind on doctor appointments, vision checks, etc. It’s also a good time to check on elderly neighbors and loved ones. Summer can be difficult for those who are elderly or have chronic health conditions because the heat can aggravate their symptoms. In addition, remember to keep the following tips in mind –

Stay informed. Avoid spending time outside if extreme heat or poor air quality is predicted.

Watch out for heat exhaustion (signs include heavy sweating, dizziness and lightheadedness) and heatstroke (high body temperature, confusion and unconsciousness) – call 911 immediately if you or someone you’re with shows signs of heatstroke.

Try to get at least 7 hours of sleep per night. Busy summer schedules and longer days can compromise our sleep time – putting us at greater risk for higher blood sugar, poor concentration, frequent illness and impaired problem-solving.