If you live anywhere that promises to make you feel like you’re having a heat stroke when you step outside, then you will want to learn how to protect your health and have a more pleasant summer. There are some simple tips to follow to keep yourself comfortable and protect your health amidst the heat waves and record high temps sweeping the nation.
Ideally summers are filled with eating BBQ, lounging poolside, and the smell of coconut sunscreen. All these heavenly activities can only be enjoyed if you are at the peak of good health, however most individuals need to take extra precautions when it comes to keeping safe outdoors.
What should you do to protect your health this summer?
The most important thing to do during summers to protect your health is follow some guidelines set forth by the Centers for Disease Control.
- Move More, Sit Less! It is recommended to get at least 150 minutes of aerobic physical activity every week. Beat the heat by exercising indoors or early in the morning.
- Wear Sunscreen. Use an SPF of at least 15 for sun protection. Reapplying sunscreen every two hours or after water activities will help protect your skin from sunburn.
- Use Insect Repellent. Wear long sleeves to prevent mosquito and bug bites while using insect repellent to keep your skin save and protect your health.
- Keep Cool in Extreme Heat. Especially for people with chronic health conditions, it’s important to stay cool, stay hydrated and informed.
- Eat Healthy Food. Choosing healthy foods supports muscles, strengthens bones, and boosts immunity. Fresh foods like fruits and vegetables support hydration as well.
- Choose Your Drinks Wisely. Adding fruit to your water makes for a low-caloric choice. Try to steer away from alcohol as it leads to dehydration.
- Get Enough Rest. Adequate rest is important to ward off chronic illnesses to protect your health, especially during summer months when it’s hot outside.
Healthy foods to eat in the summer to stay hydrated.
There are many food choices that can help protect our health during the hot summer months. Healthline names 19 water-rich foods that can help you stay hydrated when the heat causes a drop in bodily water levels.
- Watermelon- 92% water content– only 46 calories per serving with powerful antioxidants
- Strawberries- 91% water content– can reduce inflammation and protect against heart disease
- Cantaloupe- 90% water content– delivers more than one-half cup of water per serving
- Peaches- 89% water content– eating peaches with skin intact provides disease-fighting antioxidants
- Oranges- 88% water content– contain flavonoids which may prevent cell damage by reducing inflammation
- Skim Milk- 91% water content– can help you hydrate after strenuous exercise compared to a sports drink
- Cucumber- 95% water content– only 8 calories in one-half cup which are great for maintaining weight
- Lettuce- 96% water content– contain 5% of your daily folate need, helping prevent neural birth defects
- Broths & Soups- 92% water content– nutrition can be increased by adding vegetables
- Zucchini- 94% water content– contain essential Vitamin C leading to a healthy immune system
- Celery- 95% water content– eaten raw or cooked, celery is beneficial for weight loss due to low calories
- Plain Yogurt- 88% water content– 1-cup of yogurt has more than 75% water, and loaded with vitamins
- Tomatoes- 94% water content– rich in fiber and some disease-fighting antioxidants, including lycopene
- Bell Peppers- 92% water content– contain carotenoid antioxidants, which may reduce certain cancers
- Cauliflower- 92% water content– 3-grams of appetite reducing fiber makes this veggie hydrating and filling
- Cabbage- 92% water content– vitamin C contributes to reduced inflammation, diabetes and heart disease
- Grapefruit- 88% water content– high immune-boosting vitamin C, providing 120% of your daily need
- Coconut Water- 95% water content– rich in electrolytes, including potassium, sodium and chloride.
- Cottage Cheese- 80% water content– plus 25 grams of protein per 1 cup totalling 50% of your daily need
Add these to your daily routine and enjoy the summers to the maximum.
How do you protect your health against skin cancer?
Being in the sun is simply a part of daily living. Whether your career requires you to spend extended time in the elements, you are a summer lifeguard protecting others, or if you have a green thumb and really like being outdoors, we all need to learn how to protect ourselves from the sun. Direct sunlight can not only tan our skin but also trigger other serious health issues. A sunscreen against the UV radiation can help a lot in protecting the skin in many ways. However, ensure to buy high quality skincare products for a healthy and happy summer.
- Choose a spray tan over a UV tan– Yes, even tanning beds are dangerous and do not protect your health. Opting for a tanning spray or cream is the best alternative.
- Pick sunscreen with SPF 15 or higher– SPF 15 blocks about 93% of UVB rays, while SPF 30 blocks 97%, SPF 50 blocks 98% and SPF 100 blocks 99%.
- Block your skin from the sun– wearing long sleeves, long pants or skirt, a hat and sunglasses proves to be good coverage to protect your health from the sun.
- Check your skin often– look for changes in the sizes of moles on your skin or new discolorations as skin cancer pops up in different ways.
Now that you have a mental rolodex of foods that are hydrating and nutritious, and are up-to-date on how to protect your health during the summer, it’s time to enjoy the beautiful sunshine and the growth it brings to all things physically and mentally. At American Online Benefits Group, we offer plans to protect your health should you become dehydrated, over-heated or simply want to get a wellness check-up before traveling to a beautiful beach destination. Contact us today at 214-389-9072 to learn more.