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Simple Tips for a Healthy Summer


Summer has arrived! That means you're probably focusing on your upcoming vacation, a friend’s BBQ, or just about anything else except your health.

It’s easy to forget about living a healthy lifestyle during this exciting time of the year.

So we thought it would be helpful to share some simple tips so you can make this the healthiest and most enjoyable summer yet...



Protect Your Skin and Hair


Protect Your Skin & Hair


Don’t sit in the sun during peak hours (between 10 am and 4 pm) when the UV rays are the strongest!


Wear Sunscreen: It is important that your lotion has at least SPF 30 in order to protect your skin from harmful UV rays. For sensitive skin, a mineral based sunscreen is best. Reapply every two to three hours.


Keep Your Luxurious Hair: You may have healthy hair but as soon as summer comes around it turns limp and lifeless. This can be the result of constant heat and sun damage. Avoid heating products like hairdryers and straighteners whenever possible and towel-dry your hair instead.


Protect Your Eyes and Face: Did you know that even your eyes are able to get sunburnt? Keep your eyes and face out of harms way with UV protected sunglasses and wide-brimmed hat.


Exfoliate Less: Exfoliation is the process of removing dead skin cells. While this does have its health benefits, it also removes some of your skin’s protective layers that leaves you more vulnerable to sun damage. .



Get Wet


Stay Cool  


Too much fun in the sun can cause heatstroke that may include high temperatures, nausea, dizziness, flushed skin, and headaches.


Get Wet: Summer is the perfect time to take a dip in a cool pool or refreshing ocean. Not only is swimming the perfect way to beat the heat but it can also double a great way to exercise, especially if you suffer from joint pain.


Take It Indoors: You don't have to put your workout routine on the back burner just because you think it’s too hot to exercise. We recommend taking some of your workouts indoors (especially your toughest), train in the early morning and late at night, or stream a fitness program from the comfort of your own living room.

Break Time: We all love the summer heat but its important to find a shaded area or sit in an air-conditioned space whenever possible. This allows your body to reset and avoid overheating. Note that electric fans do not produce cool air, it only moves around hot air.


Cool Down With Essential Oils: Dabbing a few drops of peppermint or eucalyptus oil just before your workout can provide a cooling effect while also opening up your nasal passages. The best place to put the oil is on the back of your neck and at your temples.



Stay Hydrated


Stay Hydrated


You sweat more when the temperature is hot, especially when exercising. This excessive sweating results to losing essential fluids needed by the body.


Drink Plenty of Water: Even if you don’t feel thirsty, heat and sweat can leave your body dehydrated. Plan to drink at least eight to ten glasses of water a day.


And Drink It Throughout The Day: We often think that the only time we need to drink water is during physical activities but constant hydration throughout the day is important to fueling your body.


Helpful Weight Loss Aid: Many times hunger is often mistaken for dehydration. Drinking plenty of water helps reduce these cravings and boosts your metabolism for healthy weight management.


Avoid Sodas or Juices: These types of beverages are high in sugar that can actually dehydrate you more and lead to unwanted calories. If you are bored with plain water, you can add some citrus fruit or low calorie flavorings.



 Summer Diet


Eat For The Heat


Summer is here and it has its own set of eating rules. This is the season our bodies typically crave refreshing fruits and high-energy carbs.


The Season of Produce: Summer is a great time for fresh produce, adding light and referring options to your healthy diet. Visit your local farmer’s market to get fruits and vegetables of every color in their prime.


Serve Seafood: Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.


The Power of Olive Oil: This healthy fat contains essential fatty acids that help resist UV damage. Olive Oil also helps lock in all the moisture that your body loses through heat and sweat during the summer. Add about 1 tablespoon daily or add it to a healthy salad.


Eat Small Meals More Often: You have probably heard this before but it’s an important reminder. Eating 6-7 small meals helps keep your metabolism running throughout the day and prevents overeating.



Get Active


Get Active


Regular exercise has been shown to improve health, reduce pain, and improve stress.


The Importance of Stretching: The more you exercise, the more important stretching becomes. Taking 10 minutes to stretch before and after physical activities to protect your muscles so you can keep doing the activities you love.


Take Up a New Hobby: Summer is the perfect time to take up a new hobby like planting a garden, learning to play tennis or golf, or join a yoga class at the local park. Pick one new activity every week to mix up your routine.


Get Your Family Involved: School is out and you may be wondering how you are going to keep your kids entertained for the next three months. Choose fun family activities like going for a bike ride or taking a trip to the zoo for a sneaky way to get healthy.


Replace Your Active Gear: If it’s been a while since you exercised, you may want to replace your sneakers. New shoes can help prevent foot, ankle, and knee pain. As a general rule of thumb, shoes should be replaced every 8-12 months.

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