We cannot deny that summer is finally here. Locally, we just had our first heat wave (it was a scorcher). The sun is out, the birds are singing, and my garden is growing like crazy. It is transitioning between spring and summer vegetables. We are enjoying the last of the greens and looking forward to fresh tomatoes, peppers, and cucumbers to name a few.
As with any season, there are several things we can do during summer to improve our health.
1. Hydrate
Good hydration prevents heat illnesses and actually helps our bodies acclimate to warmer climates. Aim for 8-10 glasses of water per day. Easy way to make sure you are getting enough water is to check the color of your urine. If you are well hydrated, your urine will be light colored. Dark colored urine could mean you aren't getting adequate hydration. Good hydration helps our bones and muscles stay healthy. It helps maintain weight and can improve brain function. Most importantly, it fuels our daily activities.
2. Eat Fresh Food

There is nothing better than eating produce directly from a garden or farm stand. I am munching on a bowl of blackberries right now. Reserve a place on your plate at every meal for fresh produce. Eating a broad range of vegetables and fruits ensures our bodies are getting all the nutrients they need. Enjoy all the delicious, colorful produce of summer.
Make a game out of how many colors you can eat in a day.
3. Be Sun Smart

Make sure you use a broad spectrum UVA/UVB sunscreen every day (that also includes overcast days). Aim for SPF of at least 30. Make sure you apply your sunscreen 30 minutes before you go outside for maximum coverage and reapply throughout the day. Wear a hat. Remember to protect your eyes against UV damage with sunglasses. Wear light weight, light colored clothes. Try to limit your time in direct sun exposure between the hours of 10 to 4. It is important to know the signs of heat stroke: altered mental state, not sweating, and nausea and to seek immediate medical attention.
4. Exercise
It is important to continue exercising even in the summer months. Aim for 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week If you exercise outdoors either change the time you exercise to early mornings or later in the afternoon/evenings or move your exercise indoors. Use the summer to try a new activity. Be adventurous.
5. Nature

Make sure you spend some time in nature. It has been shown in the literature that spending time in nature reduces our stress level and has multiple health benefits. But be aware of the hazards. Watch out for mosquitoes and ticks. Wear appropriate clothing and check yourself for ticks. Be able to identify poison ivy and poison sumac. Call your physician if the rash is extensive or on your face. For mild cases you can use cool compresses and calamine lotion. For more extensive cases call your physician.
6. Water Safety Rules
Be smart around water. Never swim alone. Always wear life jackets on boats. Don't mix alcohol with water activities. If you don't know how to swim, you are never too old to learn.
7. Relax and Enjoy
It's summer. Enjoy yourself. Go on vacation. Take time to reenergize and refuel. Disconnect from the online world. Focus on conversations and socialization. Read a book. Take walks with intention. Remove your airpods and notice the nature around you. Even if you live in the city, you will be surprised be the nature surrounding you if you pay attention.

8. Sleep
No matter the season, sleep plays a vital role in your health and well being. It protects both your mental and your physical health. It also plays a role in safety and the quality of life.
I am going to make some time this weekend to sit on my hammock, read a book, and nap. As always if things are not going as you plan with your health and you need some help managing it, please don't hesitate to reach out to me... your healthcare advocate.
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