Are you looking to stay healthy this summer?
It doesn’t take long for social calendars to fill up during the summer months. With picnics, pool parties, long days at the beach, and late nights by the lake, the summer months bring a lot of joy, laughter, and memories. Unfortunately, they also bring changes in routine and disruptions to self-care. We become so focused on the events and excitement around us that we often forget about our health.
The results of our summertime lifestyle choices could have a damaging impact on our overall health and wellness.
Protect the body while still enjoying all that the season has to offer with these 8 health tips for summer.
1. Stay Hydrated at all Times
You know that staying hydrated is important – we don’t need to tell you that. What happens during summer, though, is that activity and adventure are usually increased while focusing on things like drinking enough water decreases. Combine this with sweltering temperatures and it could be a recipe for disaster.
Don’t wait until you are thirsty to drink. By then, your body is already starting to feel the effects of dehydration. Instead, invest in a water bottle to keep with you at all times – and drink it!
So, what’s the best drink to keep your body feeling good? You guessed it – water. Avoid sugary drinks and sodas. And, if fizzy carbonation is what you are looking for, opt for flavored sparkling water.
Pay attention to signs of dehydration in yourself and others. Knowing what to look for means you can avoid having to seek emergency medical attention.
- Dry mouth, lips, or eyes
- Fatigue
- Feeling lightheaded or dizzy
- Dark yellow pee with a strong odor
If these symptoms persist or progress into something even more serious, please contact your doctor, go to your nearest emergency room, or call 911. Dehydration is dangerous and can have a detrimental impact on your health.
2. Be Active for 30 Minutes Every Day
Summertime schedules can bring a little more freedom from responsibilities. This means you may find yourself staying up later, sleeping in longer, and spending more time sitting still binge-watching the latest Netflix series.
Get up – and move!
If you want to stay healthy this summer, you have to be active every day. Not all day, but getting at least 30 minutes of physical activity each day can help your body in many different ways.
Here’s what 30 minutes of movement can do:
- Keep your heart healthy
- Reduce stress and boost your mood
- Increase your energy
- Strengthen your muscles
- Improve your bone health
Go for a walk, ride your bike, go swimming, or dance with your kiddos. Whatever it is you enjoy, do it. Your body will thank you.
3. Eat Fresher, Lighter Meals
Summertime can lead to picnics, backyard barbecues, and long days at the beach. It may also mean traveling, dining out, and snacking during an hours-long movie marathon. It is safe to say that your food choices will likely deviate from your normal healthy eating during the summertime. Sugary snacks, salty foods, and mindless overeating while socializing can all leave an impact on your health – especially if consumption lasts the whole season long.
Consider adding more fruits and vegetables to your diet. If you know you are going to a BBQ where you will be indulging in ribs or steak, be sure to take a side dish or two of some fruit and veggies, such as a nice salad or a cut-up fresh watermelon. Or before you head out, eat healthy at home so you will feel less tempted to overindulge later.
Throw some healthy snacks in a bag and keep them with you at all times. When summer adventures keep you busy, it is easy to get so hungry that you overeat. Snacking on healthy options throughout the day can help you reduce these incidences.
Remember, food takes longer to digest when the temperatures are up, so stick to lighter meals – especially at night. And, if you find yourself hungry, try drinking a glass of water before you eat. Many people mistake lack of hydration for hunger.
4. Add Sunscreen to Your Morning Routine
The sun can wreak havoc on your skin. It can lead to drier skin, an overproduction of oil, breakouts, sunburns, and other issues. What’s more, is that overexposure to the sun can increase your chance of skin cancer.
Good news – it is still possible to get that tanned summertime glow without putting your skin at risk.
Consider using a natural or organic sunscreen with an SPF of 30 or higher every day, regardless of your plans. Even a few minutes of sun exposure during the hottest months can be enough to negatively impact your skin.
Add sunscreen to your morning routine. And, if you are in the water or outdoors for extended periods, be sure to re-apply sunscreen throughout the day to protect your skin from harmful UVA and UVB rays.
5. Practice Daily Mindfulness
Changes in seasons and routines can disrupt the balance within the mind. With kids out of school, work and other responsibilities still needing to be met, and the social calendar filling up, you need to stop – and breathe.
Practicing mindfulness has been shown to:
- Relieve stress
- Reduce anxiety
- Help reduce chronic pain
- Lower blood pressure
- Improve sleep
- Nurture mental health
Taking a few minutes every day to practice mindful meditation can have an overall positive influence on your whole-body health. While there are many techniques, here is a simple exercise that you can incorporate into your daily life this summer.
Sit comfortably with your spine straight and close your eyes. Slow your breathing. Ready? Inhale and count from 1 to 10. Then, slowly exhale, counting backward from 10 to 1. Repeat these counted breaths a few more times. Then, with your eyes still closed, sit with it for a bit. Keep your mind clear and focus on your breath as it moves through your body.
Repeat this daily.
6. Be Sure to Get Enough Sleep
Sleep is so important for your overall health. Not getting enough sleep has been shown to negatively impact your body in so many ways, including:
- A weakened immune system
- Mood changes
- Difficulty concentrating
- Increased risk of heart disease
- Weight gain
- Poor balance
And that’s just naming a few!
Summertime keeps the whole family more active than any other time of year. And this means sleep is needed even more. To help you stay healthy this summer and get the sleep you need, try these tips:
- Stick to a sleep schedule. There is no need to stay up late just because you can.
- Don’t overindulge in food or beverage just before bed – especially caffeine.
- Turn off your tv, leave your phone or tablet alone, and create a cool, dark resting space.
- No matter how tempted you are to nap during the day, don’t do it. Unless, of course, you set a timer for no longer than 30 minutes.
Let go of the notion that sleep means you are missing out on something and, instead, remind yourself that your body needs sleep to feel its very best. Be intentional about getting 8 hours of quality sleep each night. Your body – and mind – will thank you.
7. Discover New Things
When was the last time you picked up a new hobby? When did you last try something new? This summer, keep your mind healthy by discovering new things.
Choose a hobby you have always been interested in, such as a craft, gardening, or a new sport, – and give it a try. Or, think of something you have always wanted to do, such as paddle boarding or a special road trip – and do it.
Even if it is a total fail, experiencing new things is good for the soul. Take advantage of the summer’s freedom and long days to uncover something you may just fall in love with.
8. Check in With Your Doctor and Chiropractor Regularly
Being proactive about your health is what keeps you healthy. It is easy to prioritize fun, outdoor activities, and travel over your health during the summertime. However, what happens is as you let things go, your body wears down – and you may not feel so well.
A regular checkup with your doctor can ensure that you are free from any illness and may result in a suggestion for a multivitamin to keep your body thriving while you are staying so busy. And, a visit with your chiropractor can help you with adjustments and preventative care as you put your body through lots of movement.
A healthy body means a happy summer – so be sure to prioritize your health and make the most of the season.
Are You Ready to Stay Healthy this Summer?
If you aren’t feeling your very best or want to take a proactive approach to your health, Kim Chiropractic & Rehab can help. We have convenient locations in Columbia, Centreville, and Rockville. With natural, hands-on ways to approach your overall well-being – and avoiding costly medicine and procedures – our office can bring you relief from pain, stiffness, headaches, and more.
Whether you have been injured in an accident, have experienced a sports injury, or just played too hard this summer, let Kim Chiropractic & Rehab help you feel like yourself again.
In Centreville, call (703) 815-2300
In Rockville, call (301) 881-1000
In Columbia, call (410) 715-3500
