Summertime can bring all sorts of welcome changes- more sunshine, longer days, warm evenings, travel, water activities, seasonal produce, barbeques and fun times with family and friends. While the months of Summer are often quite enjoyable, the change of weather and routine can pose a challenge to keeping some beneficial lifestyle habits and routines, when it comes to self-care, healthy eating, and regular activity. Fortunately, with some extra planning, flexibility and the right attitude, the summer season does not need to de-rail lifestyle goals for those working to manage their weight and other health conditions like diabetes and cardiovascular disease. Let’s look at five creative ways to make summer work in your favor regarding your health!
1. Stay hydrated in a variety of ways
Adequate hydration is essential to life- after all, about 60 % of the body is composed of water and it is key to so many functions in the body like regulating digestion, temperature, tissue protection and assisting digestion. If you do not consume enough fluids, dehydration can set in which can lead to fatigue, headaches, low blood pressure and dizziness, even problems with the kidney and heart in severe cases. Adding the higher temperatures of summer, which easily causes more fluid losses in the sweat, to inadequate hydration, can be a dangerous combination, which can lead not only to faster dehydration but also issues such as heat exhaustion and heat stroke as well. In addition to warding off dehydration, plenty of fluids help with satiety and weight management, as well as blood sugar control and adequate energy. Summer heat does not have to cause issues with hydration, keep your fluid intake adequate by the following tips:
- Start your day by drinking a glass of water, this way you already have a head start with your water intake.
- Keep a large water bottle nearby to sip on at home, or carry it with you on car trips, when outdoors or at work to help you gradually consume fluids as well as keep track of your intake. If you are engaging in physical activity outdoors it will be even more important to have fluids handy.
- Forget to drink? Put a reminder on your fridge, desk or even set an alarm to drink at least ½ cup every hour or two.
- Eat your fluids by consuming high-water foods like summer fruits (think watermelon!), veggies like celery and cucumbers, a low sugar popsicle or chilled soup like gazpacho.
- Cool off and enjoy refreshing, low sugar and calorie beverages like sparkling water, unsweetened iced tea, low sugar lemonade in place of high sugar sodas, slushies, and fruit juices which can add unwanted extra calories and sugar which can sabotage weight loss and blood sugar control.
- Add sliced cucumber, lemons, and berries to your water to give it a kick and encourage you to drink more.
2. Protect your skin with extra steps
It is no secret that protecting your skin is important to long term health, namely preventing infections, injury and of course skin cancer. Summer can pose some challenges with the extra sun, hot temperatures and bugs emerging, all while we are spending more time outdoors. With some extra care you can keep your skin healthy in the Summer by using this guidance below.
- Use sunscreen daily on your face and body with an SPF of at least 30 which blocks at least 90% of the sun’s harmful rays, and be sure to re-apply every 2 hours, especially if you are in the water.
- When outdoors and in direct sunlight, protect your skin and eyes with sunglasses, hats, and long sleeves.
- If you are in areas with insects, use body safe bug repellent to avoid bites that can lead to discomfort and infection.
- Protect your feet with the right footwear and keep them clean. It can be tempting to go barefoot in the summer, but that can be risky and leave your feet prone to injury, namely cuts which can become prone to infection in those with diabetes. Keeping feet clean and dry can also decrease fungal infections.
- Do not forget post-sun aftercare! Take a bath or shower to wash off sweat and sunscreen residue and follow up with a hydrating, soothing moisturizer.
3. Continue a balanced meal plan incorporating summer favorites
Summer travel and social gatherings do not mean you must abandon healthy eating. Enjoy the season and your healthy eating plan with these great ideas:
- Up your fruit and veggie intake by feasting on seasonal produce to add new food choices, prevent boredom and keep blood sugar and weight in check.
- Cool off with easy fuss free meals like entrée salads, fruit and Greek yogurt or cottage cheese and chilled soups when at home and eating out while traveling.
- Embrace healthy eating at summer BBQs with grilled lean meats, fish, veggies, and even fruit.
- Pack nutritious snacks for on the go that do not require refrigeration like nuts, baby carrots and fruit.
- Curb your sweet tooth in a healthy way with a summer fruit salad, low sugar popsicle, or frozen fruit such as grapes or berries.
4. Maintain activity with planning and flexibility
The hot temperatures of summer and more travel can bring changes to your lifestyle and schedule which requires a bit of extra planning to keep up activity levels. Regular exercise is very important for cardiovascular health, blood sugar and weight control as well as quality sleep and mental health, so consider the following tips to help keep you on track:
- If a regular walk, run, or bike ride is your activity of choice, try shifting them to the morning or evening, when temperatures are cooler.
- Consider moving exercise indoors with extreme heat., Try walking in the mall or doing an indoor exercise video or class.
- Enjoy water exercise like swimming or water aerobics.
- Plant a summer garden to keep active as well as provide seasonal produce.
- When exercising in the heat, remember to keep safe by applying sunscreen when outdoors, wearing loose comfortable clothing and consuming plenty of fluids
- Check out this previous post with a lot of great ideas for summer activities
5. Boost mental health with summer socials and serenity too!
Summer is a great time to enjoy time with family and friends, as well as take time for relaxation and reflection. Social support and quality time with loved ones is key to helping reduce stress, as it can boost your mood and long-term health. Instead of shying away from taking care of your mental health in the summer, embrace it!
- Take time out to enjoy being more social with others and the outdoors via summer travel, day trips and gatherings like BBQs, picnics, and beach/park days.
- Encourage activity and social support at the same time by enlisting a buddy for summer exercise like walks, bike rides and indoor exercise classes.
- Enjoy some solitude and self-reflection as well with a sunrise or sunset walk or meditation.