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Sun, Sand, and Superfoods
Your guide to a healthier summer
Summer is here which brings along longer days, warmer weather, and endless opportunities for some fun in the sun! But, with all the outdoor activities and delicious treats, it’s easy to let healthy habits slide. This guide will show you some tips for making the most of your summer while keeping your overall health a priority.
Savoring Summer
Summer produce is bursting with flavors and nutrients.
-Berries: Blueberries, strawberries, and raspberries are packed with antioxidants. Add them to smoothies, salads, or enjoy them as a snack.
-Watermelon: This fruit is not only hydrating but also is rich in vitamins A and C. Enjoy it sliced, cubed, or blending into a refreshing juice.
-Tomatoes: A great source of lycopene, which is linked to improved heart health and protecting against sun damage. Use them in salads, on sandwiches, or even in sauces.
-Corn: Grilled corn on the cob is a summer staple, especially here in the Midwest. They are also a great source of fiber and vitamins.
-Zucchini: This vegetable is very versatile and low in calories. You can grill them, use them in baking, or add them to a stir fry.
Move your Body
Take advantage of the nicer weather and get active outdoors!
-Swimming: This is a great full body workout that’s easy on the joints.
-Sand Volleyball: A perfect way to gather your friends for a little competition.
-Cycling: A fun way to get around town while also staying in shape.
-Hiking: Explore the local trails and take in the gorgeous scenery.
Stay Hydrated and Beat the Heat
Staying hydrated is important year-round, but especially in the long days of the summer. Here’s some tips to keep your fluid levels up:
-Drink Plenty of Water: Carry a reusable water bottle with you and sip throughout the day.
-Eat Hydrating Foods: Watermelon, cucumbers, and celery are great choices.
-Avoid Sugary Drinks: Sodas and sugary juices can contribute to dehydration.
-Infuse your Water: Add fruits or vegetables to make it more appealing to drink.
Protect your Skin
Protecting your skin from the sun is essential for preventing sunburn and long-term damage.
-Wear Sunscreen: Apply a broad-spectrum sunscreen with an SPF of at least 30 prior to sun exposure and then reapply every two hours. If you are swimming or sweating, you’ll need to reapply for frequently.
-Seek Shade: This is especially important during the peak sun hours (10AM to 4PM)
-Wear Protective Clothing: Hats, Sunglasses, and Long Sleeves can help shield your skin
-Avoid Tanning Beds: They emit harmful UV rays that can increase your risk of skin cancer.
-Check the UV Index: This is a great resource that can help you plan your outdoor activities accordingly.
By following these tips, you can enjoy a healthy and happy summer. Embrace the sunshine, savor the foods, and make the most of it.