SUMMER HEALTH TIPS AND TRICKS :: Summer is a great time to enjoy the outdoors, stay active, and have fun. However, it also comes with some health challenges, such as heat, sunburn, dehydration, and insects. Here are some tips and tricks to stay healthy in the summer:
- Move more, sit less: Physical activity can improve your mood, sleep, fitness, and immunity. Aim for at least 150 minutes of moderate aerobic activity per week. Choose outdoor activities that you enjoy, such as walking, biking, swimming, or hiking1.
- Wear sunscreen and insect repellent: Protect your skin from sun damage and your body from insect bites by using sunscreen and insect repellent. Use a broad-spectrum sunscreen with at least SPF 15 and reapply every two hours or after swimming or sweating. Use an insect repellent that contains DEET, picaridin, IR3535, or oil of lemon eucalyptus. Wear long-sleeved shirts, long pants, hats, and sunglasses when possible12.
- Drink plenty of water: Stay hydrated by drinking water throughout the day, especially before, during, and after physical activity. Avoid sugary or alcoholic drinks that can dehydrate you. Add slices of fruit to water for a refreshing and low-calorie drink. Drink more water if you sweat a lot or spend time in hot or humid environments13.
- Stay cool in extreme heat: Extreme heat can be dangerous for everyone, especially for people with chronic medical conditions. Stay cool by avoiding direct sunlight, wearing light-colored and loose-fitting clothing, using fans or air conditioners, and taking cool showers or baths. Avoid strenuous activity during the hottest part of the day. Check the local heat index and air quality before going outside12.
- Eat healthy food: Summer is a great time to enjoy fresh fruits and vegetables that are rich in vitamins, minerals, antioxidants, and fiber. Eat a balanced diet that includes lean protein, whole grains, healthy fats, and dairy products. Avoid processed foods that are high in salt, sugar, and fat. Limit your intake of desserts and snacks that can add extra calories34.
- Don’t use tobacco: Tobacco use can harm your health in many ways, including increasing your risk of cancer, heart disease, stroke, lung disease, and diabetes. Quitting tobacco can improve your health immediately and in the long term. Find the free quitting support that works for you by calling 1-800-QUIT-NOW or visiting smokefree.gov1.
- Take care of your mental health: Summer can also be a stressful time for some people due to changes in routine, travel plans, family obligations, or work demands. Take care of your mental health by getting enough sleep, managing stress, practicing relaxation techniques, staying connected with friends and family, and seeking professional help if needed5.
By following these tips and tricks, you can have a healthy and enjoyable summer. Stay safe and have fun! 😎🌞🌴
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