With the winter months coming to an end and warmer days slowing approaching it is time to start to think about how you will stay well this summer.
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Keeping well in the winter compared to the summer looks quite a bit different. In the winter months it’s important to stay warm and ensure you’re getting enough vitamin D. In the summer, these wellness needs change.
1. Make Sunscreen Application a Part of Your Morning Routine
The sun is out and the rays are harsh. In the summer you need to make sure your skin is always covered! Even if you are just walking from your car to the store and back there is time for the sun to damage your skin.
The best way to make sure your covered is by making sunscreen a part of your morning routine. This could be through your everyday morning makeup or by adding in a face-safe sunscreen.
Many moisturizers and other makeup products have SPF built in to them. (Go check your go-to products!) If your’s does it’s likely for a very low SPF coverage, but it’s better than nothing!
Another option to ensure you’re covered is to add one more step to your morning routine. CeraVe is a trusted moisturizer brand, but this one is only $11 with tint and 30 SPF. Apply this before any makeup, or just when you wake up, to help out your skin throughout your day!
If the sun is strong it is best to remember to reapply throughout the day. Another option is to use sunscreen on your full body!
2. Get Your Vitamin D
You’ve probably felt your mood improve as summer approaches. There’s many reasons for this but one argument is for the increase in vitamin D.
Vitamin D helps with calcium absorption. AKA it’s good for your bones!
A fun fact is that before we all stayed indoors most of the time vitamin D used to be a hormone! It was very easy to get and maintain sufficient levels.
It was even found that you only need about 5-30 minutes 2 times a week (depending on UV level, smog, clouds, and other factors) to top off your supply!1
Anyways, when the days get warmer you tend to go outside more. Along with wearing your sun protectant, soak up the sunshine! The sun is providing you with vitamin D.
3. Stay Hydrated
During the summer you lose more water than in the winter. This means you need to make a greater effort in replacing it. If you’re sweating you need to replace even more!
Discover what your favorite way to drink water is. Do you prefer it room temperature or ice cold?, through a straw or from a cup?, sparkling or flat?
Keeping a trusty water bottle on you makes this easy. After carrying it around for a bit, it will become habit. Soon you’ll be mindlessly taking sips throughout the day without even realizing it!
If drinking your water is difficult you can always try eating it! It counts just the same. Certain fruits and veggies are crazy high in water-perfect!
When your water intake isn’t cutting it try including some melon (watermelon, cantelope, honeydew), oranges, kiwi, cucumber, and lettuce in your day. These are all more water than actual fruit and veggie.
4. Use Sunglasses
The sun can cause more damage than just to your skin! If you don’t protect your eyes from the sun it is possible to get photokeratitis. It’s basically sunburn on your corneas- yikes!2
To avoid this never look at the sun. Beyond this, you can protect yourself by using quality sunglasses.
Not only should you use sunglasses at the beach and on sunny days but also when it’s a cloudy day. Unexpectedly, it’s still possible to damage your eyes during these times!
5. Be Kind To Yourself
When warmer days come about you will be spending more time in less clothing. It’s difficult to wear heavy jeans and thick sweatpants when it’s scorching out.
You’ll end up spending your days wearing shorts and a bathing suit when you go to the beach. Being more exposed can be uncomfortable. It’s normal. Give yourself love and positivity. Wear what makes you comfortable and surround yourself with supportive friends!
If this season makes you want to ‘shred for summer’, lose a couple pounds, or need support to fully promote body positivity, let’s chat. I can help you reach your goals whether its gaining or losing weight, maintaining a healthy mindset, or any other issues.
6. Keep Your Food Safe
You eat outside at the beach or barbeques. This is so fun and exciting, but you still have to ensure your food is safe! It’s easy to leave your food outside for too long then returning to it later. That’s not safe!
The FDA says that foods are in the Danger Zone if in temperatures between 40-140 degrees Fahrenheit for 2 hours.3 This means to put your food in your cooler when you’re not currently eating it. If you’re worried about if something has gone bad while on a picnic it’s best to err on the side of caution and throw it out!
Now that I’m talking about a picnic are you starting to crave picnic foods? Make my Pasta Salad with Italian Dressing. It’s a cold pasta salad, making it perfect for a warm summer day!
7. Plan Activities
Summer is the perfect time to be active. There is so much to do so try to make plans with friends or family at least once a week. This helps keep you social and active, win-win!
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If you found any of these ways to stay well this summer helpful be sure to leave a comment about which one! Also, be sure to share this article with a friend so they can stay well this summer, too!
References
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfession5. Office of Dietary Supplements – Vitamin D. Ods.od.nih.gov. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Published 2022. Accessed April 10, 2022.
- Photokeratitis: Treatment, Healing Time, Causes, Symptoms & Prevention. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/15763-photokeratitis. Published 2022. Accessed April 10, 2022.
- Handling Food Safely While Eating Outdoors. U.S. Food and Drug Administration. https://www.fda.gov/food/buy-store-serve-safe-food/handling-food-safely-while-eating-outdoors. Published 2022. Accessed April 10, 2022.
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