5 Tips for a Happy Healthy Summer
Summertime in Texas is here, which means warmer weather, longer days, and more opportunities to enjoy the outdoors. But summertime also comes with its own set of challenges to maintaining a healthy physique. To help you make the most of your summer in Liberty Hill, TX while staying safe and healthy, follow these five tips proven to be effective strategies to beating the heat and enjoying a healthier life.
PROTECT YOUR SKIN
Protecting your skin should be a top priority during the long, hot days of summer. Protection from the sun's rays is important for your skin and your overall well being. Here are some tips for protecting your skin:
Protecting your skin should be a top priority during the long, hot days of summer. Protection from the sun's rays is important for your skin and your overall well being. Here are some tips for protecting your skin:
Sunscreen
Make sure to use a broad-spectrum sunscreen with an SPF of at least 30 that protects against both UVA and UVB rays. Reapply every two hours while you are in direct sunlight, especially between 10 AM and 2 PM. If you are in water, use a water-resistant sunscreen and reapply every 80–90 minutes. Remember to wear sunscreen even on cloudy days..
Clothing
In addition to wearing sunscreen, cover up as much of your skin as possible with lightweight, long-sleeved shirts and pants. You may also consider wearing sunglasses with UV protection and a wide-brimmed hat. Keeping your skin covered will add an extra layer of protection against the sun’s rays.
Shade
Take breaks from the Texas sunshine and seek shade when possible by standing under a tree or awning, or using an umbrella.
2. STAY HYDRATED
Drink Water
Drink water throughout the day, especially before bed and when you wake up. Drink water slowly throughout your day and keep water with you on your outdoor adventures. Some healthcare professionals recommend drinking at least 8–10 glasses of water a day.
Eat Hydrating Foods
Enjoy plenty of fruits and vegetables that are high in water content, such as watermelon, strawberries, tomatoes, and cucumbers. You can also try broths, soups, and spicy foods, which can help cool you down.
Drink Other Beverages
In addition to water, you can try sports drinks with electrolytes, iced coffee, or iced tea. Milk can also be hydrating, especially after exercise, because it contains electrolytes, carbohydrates, and protein. However, you should avoid over-consumption of alcoholic and caffeinated drinks as they can dehydrate you.
3. HEALTHY SUMMER EATING
Start your Day with Breakfast
Starting the day with a healthy breakfast improves your energy levels as you head out to enjoy your day in the sun. Make sure to include water and fruits to your breakfast to begin the day well hydrated.
Eat The Rainbow
Eating many different types of fruits and vegetables will help to provide a different combination of nutrients. During the summer months take advantage of nature's bounty and enjoy fruits and vegetables with your meals. Vegetables and fruit are rich in antioxidants which help protect our bodies against disease. Research shows that if you regularly enjoy fruits and vegetables, you will have a lower risk of developing type 2 diabetes, stroke, heart disease and some forms of cancer.
Watch Out at Cookouts
Enjoying friends and fun at an outdoor cookout, can be fun and healthy. Think through how to enjoy bbq foods and still make healthy choices: enjoy grilled or raw vegetables alongside your burger instead of potato salad or potato chips. Provide healthier options on the grill such as turkey burgers, plant based meats or grill some mushrooms. Fruit kabobs are a fun, healthy, and low-calorie dessert.
4. ADD VITAMIN C TO YOUR SKIN CARE ROUTINE
Vitamin C serum has many health benefits for your skin. Summer is a great time to add Vitamin C serums to your beauty care routine and reap all the benefits.
Sun Damage
Starting the day with a healthy breakfast improves your energy levels as you head out to enjoy your day in the sun. Make sure to include water and fruits to your breakfast to begin the day well hydrated.
Anit-Aging
Vitamin C can help slow early signs of aging, such as wrinkles and fine lines. It can also stimulate collagen production, which helps keep skin firm, elastic, and hydrated.
Vitamin C is Rich in Antioxidents
Antioxidants protect healthy skin cells by “giving” these free radicals an electron, rendering them harmless.
5. GET MOVING
Get outside and move more this summer! Now that you know all the ways to protect yourself in the Texas heat, get outside and enjoy it! Maybe you have not been active in a while - just get started one step at a time.
Walking
According to the American Heart Association, research shows that walking at a brisk pace at least 150 minutes each week can help you think better, feel better, and sleep better.
Grab the Leash and Walk the Dog
Go the Extra Mile
Instead of the elevator, take the stairs. Park the car a bit farther from the entrance to work, school or the grocery store. Finding ways to fit in a few more steps are a great way to get moving more each day.
MANAGE YOUR HEALTH
School may be out for summer — but that doesn't mean you don't need to keep up with your health. It can be easy to avoid appointments and instead lounge outside or go on vacation, but it's essential to see your doctor regularly. If you're due for a check-up or are looking to improve your overall health this summer, schedule an appointment with Kerstin Gillespie at Aspire Family Medical, Liberty Hill’s newest Direct Primary Care clinic. Our affordable membership program and personalized approach to healthcare means your summer can be better than ever! Contact our office today to set up your summer appointment.
Kerstin Gillespie, DNP, APRN, FNP-BC, Founder of Aspire Family Medical
Kerstin’s provides Direct Primary Care at Aspire Family Medical. Her goal is to help her patients improve their wellness and health literacy, so that they are making informed decisions about their care. She loves getting to know her patients and aspires to treat them just like her family.