Wellness tips form Brindley’s Wellness Coordinator, Laura Clayton
Summer has arrived! That means warmer weather, longer days, and more opportunities to get outside. You may have noticed that we don’t tend to get as sick during the summer as in colder months. The University of Cambridge found that our bodies experience more inflammation during winter, increasing the risk of disease. So, it’s generally easier to stay well in summer, more sun exposure can boost your mood, regulate sleep, provide vitamin D and improve overall health. But summer can come with some challenges! To help you make the most of your summer here are our top 5 tips to stay well…
1. Make water tasty
In summer we lose water more quickly due to perspiration from the heat. When your body loses more fluid than it takes in Dehydration occurs, so we must drink around 8-9 glasses of water a day to stay hydrated, not just when you’re thirsty. Dehydration can cause a range of symptoms, including fatigue, headaches, dizziness and even fainting. The healthiest drink on hot and humid days is water, but plain water can get a little boring. Added sugars and fizzy drinks lead to blood sugar spikes and further dehydration so instead add berries, melon, cucumber or mint for a boost of flavor. If you’re going to be outside for a long time, take a sports drink to replace your electrolytes.
2. Get some veggies on the bbq
We get 20% of our daily water intake from the food we eat, so choose water-rich fruits and vegetables such as strawberries, watermelon, celery, and cucumber. As well as helping you stay cool, hydrated, healthy and refreshed, it’s an easy way to get your 5 a day.
Get creative with grilling. Hot dogs and hamburgers are the obvious choice, but grilling fish and veggies are just as easy, healthier and can be even more tasty! Try vegetables like aubergine, zucchini and peppers and even fruits such as peaches and pineapples are also delicious when grilled. Fresh salads dressed with lemon juice and olive oil, grilled vegetable kebabs and chicken breast marinated with yogurt are all tasty alternatives. For nibbles, try serving raw veggies with dips rather than crisps. Healthier options not only taste amazing but will keep you feeling good too. And remember in-season produce, it’s not only delicious but also more affordable. Visit your local farmer’s market or pick your own fruit to get the best deal!
3. Protect your skin
Use sunscreen with a sun protection factor (SPF) of at least 30 and make sure it protects against both UVA and UVB rays. UVB rays cause sunburn and play the greatest role in causing skin cancers, including the deadly black mole form of skin cancer (malignant melanoma). UVA rays also play a role in skin cancer formation but penetrate more deeply into the skin causing premature skin aging (photoaging). SPF 15 sunscreen filters out around 93% of UVB radiation. SPF 30 sunscreen blocks approximately 97% of UVB radiation. SPF 50 sunscreen keeps out nearly 98% of UVB radiation. So, apply a good sunscreen 20 minutes before going outside and reapply every two hours, or after swimming or sweating. Remember the easy to overlook areas of your body, like tops of the feet, lips, ears, scalp or hairline, eyelids, hands and the area between the inner corner of your eye and the bridge of your nose. UV light is not just harmful to your skin, it can also lead to eye conditions like cataracts, uveal melanoma, and photokeratitis. Wear well-fitting sunglasses with 100 percent UV protection to prevent damage to the iris, cornea, retina, and lens of the eye. Always try to stay in the shade between 10am and 4pm, when UV light is strongest.
4. Stay cool
Spending too much time in the heat can lead to dehydration, heat exhaustion, or even heatstroke. Make sure you know the signs of these conditions so you can treat them quickly. Signs of heat exhaustion include heavy sweating, dizziness, and lightheadedness, if untreated, heat exhaustion can lead to heatstroke, a medical emergency. Signs of heat stroke include a high body temperature, confusion, and unconsciousness. If you or someone you’re with shows signs of heatstroke, call 999 immediately.
5. Fun fitness
Exercise can sometimes feel like a chore but summer exercise can be fun and bring the family together! Whether you’re playing volleyball on the beach, going for a hike, or jumping in your local swimming pool, spend time with loved ones whilst getting fit. It’s best not to exercise outdoors in extreme heat so take advantage of the longer days and go for a run or bike ride in the mornings or evenings. Running near lakes, rivers and reservoirs offers cooler conditions and a calm atmosphere. Swimming is also a great form of cardiovascular exercise and can help you burn calories during summer.
Adults should do at least 150 minutes of moderate-intensity aerobic activity every week and 75 minutes of high-intensity aerobic activity every week. Adults should also do muscle-strengthening activities, like lifting weights or doing push-ups and sit-ups, at least 2 days a week.
Kids and teens should do 60 minutes or more of physical activity every day. In addition to aerobic activity, kids and teens should do muscle and bone strengthening activities, like running and playing tag at least 3 days a week.
Brindleyplace offers fantastic opportunities to stay well all year round, including free weekly yoga on a Wednesday lunchtime, fitness trails, running routes, running club and more! All available on the Brindleylife app.
References
https://doctorcall.co.uk
https://www.rrh.org
https://www.nutrisense.io
https://www.optum.com
https://www.livewelldorset.co.uk
