Summer is here! The temperature seems to be rising rapidly. How you can enjoy the sunshine in a happy, healthy way. Stay happy and healthy this season! The summer season brings in a lot of challenges for your body. Although it may be warm outside, yet your body has to adjust to changes in the temperature. Rising temperature brings in the risk of dehydration, etc. You must eat a properly balanced diet and include seasonal foods in your diet and stay hydrated to maintain a stronger immune system in the summer season.
You need to adapt to a lot of changes. You must stay hydrated and apply sunscreen regularly to protect yourself from the harmful UV rays.
Summer is the perfect time to pick up a healthier routine and establish healthier eating patterns. How can you stay active and healthy during this season without having it feel like work? Follow these simple tips:
1. Stay Active
How to stay active in warm weather. Fun ways to stay active in the summer. Here are some of the best things you can do to make sure you stay active this summer to reach your fitness goals- Start tracking your steps, House work and chores count, take your routine outdoors, stay active with some group activities, skip the food festivals for a fitness festival. etc
Whether you are enjoying your vacations someplace far away, or you are staying in for the season, look for ways to be more active. Explore around your city, take on excursions that require walking or simply hit up the gym for at least 30 minutes a day.
2. Eat With Mindfulness
Summer is the perfect time to up your hydration game with refreshing and healthy mocktails.
Mindful eating is a technique where you use the power of your mind to gain control over your eating habits. You have been exercising regularly and keeping a close watch on your calories.
Establish that deep connection with your body to know when you are completely satisfied with the food you are eating, instead of mindlessly overeating.
3. Eat More Fruits and Vegetables
Increasing the intake of fruits and vegetables is necessary to prevent dehydration, skin sensitivities, vitamin deficiencies, etc. Seasonal fruits come loaded with essential vitamins, minerals and antioxidants.
It is important to eat fruits and vegetables rich in water content. Include citrus fruits in your diet. Cut on heat – producing diets like meat, eggs, etc. Consume more water rich foods like cucumber, squash etc to stay fit. Also, make sure you eat regularly but eat light during summers.
Eat fresh seasonal fruits and vegetables. You can enjoy any type of food during this time, but when you are filling up your plate, try to keep half of it filled with vegetables and fruits. They are high in fiber and help keep you feeling fuller for a longer period of time.
4. Stay Hydrated
Don’t forget to drink plenty of water! Not only does water have a cooling effect on your body, it can also help out your heart. Proper hydration helps your body stay regulated and make it easier for your heart to pump blood.
When the temperatures rise and the summer heat hits, getting enough to drink is important whether you are playing sports, traveling or just sitting in the sun.
Try to limit sugary carbonated drinks and opt for drinking water instead. If you have the urge to drink something with flavour, try fruit – infused carbonated waters.
5. Have Fun
The summer holiday acts as a boosting month, as we can do lots of adventure and interesting activities in this month.
Try to establish a fun routine for the summer that involves physical activity, meal prepping and other adventurous ideas to stay active while having fun.
6. Always Carry a Sunscreen
Make sure you always apply sunscreen before stepping out in the sun to protect you from harmful UV rays. It also protects you from premature ageing thus apply sunscreen and always carry it along with you. Don’t forget about your ears, lips, and the toes of your feet.
7. Avoid Caffeine and Alcohol
Avoid drinking excessive caffeine, tea or alcohol as they promote dehydration. Instead, sip on some lemon juice or coconut water to stay hydrated and fit.
8. Avoid Hot Showers
It is advisable to take a cool shower during summers as they decrease the acne breakouts and also provides relaxation to your mind. Warm showers can lead to drier skin thus it can be avoided.
9. Avoid Going Out
Also, avoid going out when it is too hot outside as it may cause sunburns and heatstroke. Cover yourself properly before going out and avoid long exposure to the sun and prefer to stay in shade. Get fresh air and move. Try to take a walk outdoors early in the morning or evening when it’s not as hot and the sun not as strong. Don’t forget to wear good shoes, a hat, sunglasses and sunscreen.
10. Switch Off The Lights
Switch off any extra light in your room as they may heat up the temperature thus making it difficult for you to sleep in your room. Also, make sure you draw your curtains if harsh sun rays seep into the room.
11. Wear Comfortable Clothes
Always avoid wearing tight clothes in summer. Also, avoid synthetic clothes and trousers as they may not allow good air circulation. Wear loose clothe and keep yourself covered while stepping out. Wear cotton clothes in summer because during summers we tend to sweat a lot and cotton fabric absorbs this sweat and helps the body to cool down. Cotton clothes provide better air circulation leading to more absorption of sweat and thus gives a cooling effect to us. Prefer light colour clothes as well.
12. Protect Your Eyes
It is not just your skin that needs to be protected, but also your eyes. Make sure you wear sunglasses when going out in the sun. Choose sunglasses which provide 99% protection against the ultraviolet rays.
13. Choose Indoor Play at Noontime
Play indoors during the afternoons to avoid extreme summer heat from 12.00 noon to 4.00 pm.
Are you travelling this summer? To stay healthy, take care of these basic precautions. Consume wisely by eating freshly cooked food and drinking only from sealed water bottles. To protect against pollution in the cities, wear a scarf. It is also essential to travel with medications for diarrhoea, headache and other common ailments.
Here are a few tips to keep yourself and your family healthy while travelling.
- Avoid cut peeled roadside fruits, raw vegetables and meat which are pre – exposed to files.
- Vegetables and chicken salads are better avoided as we don’t know how old the product is and how safe it has been stored.
- Always carry some instant energy source to avoid situations like vomiting, loose motion and have some lime water with sugar and salts.
- Outbreaks of diarrhoeal disease have also been associated with bottled water. In most situations, boiling water is the simplest solution in places with poor sanitation and hygiene.
- Always remember, correct food choices while travelling can make the difference between good health and sickness. Avoid places which are tourist traps and densely inhabited.
- Do not step out into the sun directly from a cool atmosphere like AC and coolers. Use sunscreen at all times.
- Cut down on your tea and coffee intake, switch to green tea and cool juices if possible.
- Drink loads of water to prevent dehydration and carry wet wipes to keep your skin hydrated.
- Practice good hygiene always.
- Consider carrying an umbrella with you to protect you from the sun.