Tips for a Healthy Summer

protect your skin

  1. Protect your skin

     

     The sun’s UV ray’s are the strongest from 10 a.m to 4 p.m. and sunburn actually slows the skin’s ability to cool itself!

    • Wear sunscreen lotion with a high SPF (SPF 30 or higher). Reapply every two hours.

    • Wear Lightweight, light-colored clothing that reflects heat and sunlight and helps maintain normal body temperature.

    • Protect your face and head by wearing a wide-brimmed hat.

    • Don’t forget to protect your eyes! Wear sunglasses that offer UV protection.

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      fruits in water

  2. Stay hydrated
    Even under moderately strenuous outdoor activity, the rate your body can absorb fluids is less than the rate it loses water due to perspiration.

    • Drink plenty of water and natural juices, even if you don’t feel thirsty.

    • Don’t just drink water during activities. Drink it throughout the day!

    • Avoid sodas or juices high in sugar

    • Water helps keep muscle and bone healthy, helps you maintain a healthy weight, and fuels your activities throughout the day.

    • You can find the Top Ten Hydrating Foods here.

       

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      farmers market

       

  3. Eat for the Heat
     Avoid foods that are high in protein because they increase metabolic heat.

    • Eat small meals more often.

    • Summer is a great time for fresh produce. Visit your local farmer’s market for light, refreshing, and healthy food options. Check out some summer recipes here.


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      kid innertube

       

  4. Stay cool
    Too much fun in the sun can cause heatstroke, which may include high temperatures, nasusea and vomiting, flushed skin, headaches, racing heart rates and altered mental state or behavior.

    • Sit in an air-conditioned space. Only two hours a day in an air-conditioned space can significantly reduce the risk of heat-related illness

    • Go swimming. Not only is taking a dip in a cool pool or ocean refreshing, it can double as exercise!

    • Remember—electric fans do not product cool air, they only move hot air around!

    • If outdoors, find a shaded area to take a break.

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      image 1 active family

       

  5. Exercise
    It’s important for building strong bones and maintaining bone strength.

    • Protect your muscles by stretching before and after an activity

    • Transform activities into exercise: go to the zoo, take the long route, or use the stairs.

    • Since summer is the most active season, it’s a good time to replace your sneakers to prevent foot, ankle and knee pain.

    • For more ways to keep active in the summer, check here.



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