Skin cancer rates are at an all-time high. You might not feel it now, but summers will come and go—and so will you. Protect your skin by using a sunscreen that is recommended by your dermatologist (SPF 30 or higher), or if you have a particularly fair complexion, consider wearing a hat with a wide brim to protect your face and ears from harmful rays. Applying sunscreen is easy, just make sure you’re protecting every inch of skin; most people forget about their feet! If you must be out in midday sun, avoid it in its peak hours (11:00am–4:00pm). Be vigilant about sun safety and try to plan activities in which you can stay in the shade as much as possible.
Water is great for losing weight, especially in warmer months. It keeps your energy up and controls your appetite, so you don’t overeat. Get more water into your diet by making a pitcher of infused waters—you can flavor them with citrus slices, cucumbers, strawberries, or pretty much any other produce you can think of. Plus, it’s easy on your wallet if you make big batches at once. Bottoms up!
Even if you do spend a lot of time outdoors during Summer! Staying active doesn’t have to mean getting caught up in formal exercise. The CDC recommends taking breaks from sitting every 30 minutes, so try standing and stretching for a few minutes when you’re on your lunch break or watching TV. Stretching is also a great way to work out any kinks or cramps that come from running errands all day. As an added bonus, you might find yourself relaxing just enough to lower your stress levels—another key component of good health and longevity.
Summer is a great time for picnics, barbecues and parties with friends. But eating healthy during these festivities isn’t always easy. To keep your diet on track while you mingle, snack on whole fruits instead of drinking alcohol. Not only will they satisfy your sweet tooth and fill you up without adding calories, they’ll also give you some much-needed vitamins and minerals. Drink Your Way to Health: It can be really difficult to stay hydrated in hot weather; many people drink less water than they should during summer months. The best way to get enough water is to have it available at all times—and that includes when you’re out with friends at a restaurant or bar!
Reduce your exposure to common toxins by using natural cleaning products. Natural products are readily available at supermarkets and through online vendors, and you can easily replace your favorite toxic cleaning supplies with inexpensive, safe alternatives. Be sure to check for biodegradable labels and look for all-natural ingredients such as white vinegar, baking soda, Castile soap, lemon juice and borax. Additionally, look for glycerin-free personal care products such as laundry detergent and hand soap.
While adequate sleep is essential for overall health, it’s also critical for a healthy metabolism. When you don’t get enough—or when you have too much sleep—your metabolism can be disrupted, making it harder to lose weight. To ensure you're getting high-quality shut-eye, set your alarm so that you're getting seven to eight hours of sleep every night. (If you aren't waking up at least 10 minutes before your alarm goes off, start moving your bedtime up by five minutes each week until you reach your target.) Then aim for 15–20 minutes of midday physical activity daily. These few small changes will go a long way toward improving your metabolism and helping you lose weight faster.
It’s always a good idea to consult your doctor before you travel, but it’s even more important when your trip is a long one. If you leave town for two weeks or more, be sure to schedule a checkup before you go. You can get all of your shots in advance, so you don’t have to take time out of your holiday planning schedule—which means less stress and higher enjoyment when you actually arrive at your destination. Additionally, if any medical issues crop up on vacation—such as allergies or infections—you’ll know what steps are necessary right away and won’t have extra hours hanging around while waiting for appointments and prescriptions. Vacationing is meant to relax!
The Centers for Disease Control and Prevention offers a state-by-state guide that includes specific health risks at local beaches, including water quality, swimming advisories and others. Knowing what you’re getting into can help you plan ahead—and act accordingly. For example, if you know there is a risk of heartworms in your destination, consider scheduling heartworm prevention medication well before your trip. Similarly, if there is a disease outbreak or illness that could impact your stay (Zika), pay close attention to any travel alerts for your location.
I don’t know about you, but I love spending time outdoors in sunny weather. Unfortunately, summer’s long days of sun come with a cost—too much time under UV rays can increase your risk of skin cancer. Even if you enjoy getting some color during summer months, it’s important to use a strong sunscreen that blocks both UVA and UVB rays (these are labeled broad spectrum) every single day. And though an SPF higher than 50 may seem like overkill, dermatologists still recommend using a product that has at least an SPF of 30 as they believe anything higher doesn't provide a significant benefit and is mostly marketing hype.
In stressful situations, a lot of people go into fight or flight mode. They get stressed and make terrible food choices as a result, but they don’t have to. When you feel yourself starting to feel that stress, take a step back and realize that everything is going to be okay. It may seem unlikely at first—maybe even impossible—but almost all of your problems are caused by your own perception. So, if you change your perception on how bad things really are, you can start taking steps toward dealing with them in a healthier way. Exercise not only helps reduce stress levels, it also keeps your body healthy and helps you build confidence. Plus, when you exercise regularly, it makes it easier for you to avoid making unhealthy food choices during times of high stress because you know how much better eating right feels!
