Summer Health Tips

In my experience, I have always been at my healthiest in the summer. Its not cold and flu season, and with the great weather I get plenty of exercise and fresh air, and the sunshine vitamin D. The heat often makes me less likely to gorge on junk foods. With the fun and excitement of the summer, and no school, vacations, longer days, we may easily take our bodies for granted.

Common summer issues may include sun burn, bug bites, and dehydration. To avoid those common ailments, and protect your health in the carefree summer months, follow these tips.

1. Wear Sunblock  Buy a bottle or two, cream or spray, 30 SPF or higher. Apply it every 2 hours, and be sure to cover all exposed skin. Sunburn doesn't just hurt for a few days, you can wind up with sun poisoning, which can damage your skin for life, and lead to higher chance of skin cancer. Wear a hat, find some shade, and don that sun screen. My Faves include Neutrogena Ultra Sheer Dry-touch, SPF 55, it's lightweight. For kids and babies, Banana Boat Baby SPF 50 (Gentle and water resistant for 80 minutes).

2. Wear Sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.

3. Exercise Don't let the heat deter you from moving your body.  Workout in the A/C if you cannot handle being outdoors. Low impact workouts, such as Yoga and Pilates can be relaxing, and you can do it at your own pace so you do not over heat. Here are some fine outdoor activities to get the blood pumping and are perfect for the summer; swimming, bike riding, walking, beach volleyball, kayaking, surfing, running on the beach. (Stay hydrated, and consult a doctor before beginning a new exercise routine).

4. Hydrate Get a refillable water bottle, and take it everywhere. You need 8 glasses of water a day, more if you are working out. In the heat and humidity it is easy to get dehydrated. Take sips of water throughout the day, drink before you are thirsty. Eating fruits and veggies loaded with water is also great; try watermelon, lettuce, and cucumbers. Avoid excessive caffeine and alcohol.

5. Sleep More sunlight, and busy schedules can cause us to stay up late, and have no sleep schedule. Be sure to get your needed 6-8 hours for you body to recover. Lack of sleep can lead to weight gain, moodiness, and lethargy. Try to go to sleep around the same time each night, and avoid alcohol 2 hours prior to sleep.

As for bug bites, find a safe all natural bug spray. Try the Honest Company or Burts Bees.

Homemade Insect Repellent
You will need a 3-4oz Spray Bottle. Shake well before each use.

• 55 drops lemon eucalyptus essential oil (reported by the CDC to be a good natural substitution for DEET in repelling insects, but not recommended for use on children under 3 yrs.)
• 15 drops cedarwood essential oil
• 15 drops lavender essential oil 
• 15 drops rosemary essential oil

Have a safe and healthy summer!

Have a Safe and Healthy Summer

Eat right and exercise, sure. But there is more to a healthy lifestyle than that.

1. Eat more berries. Strawberries, blackberries, blueberries- all loaded with antioxidants. These juicy fruits are great for your skin.

2. Floss daily. Flossing and keeping your teeth clean are important parts of keeping your overall health in check.

3. Exercise outdoors. Sure weight machines and treadmills are great- but getting some fresh air while the weather allows is a great thing for your lungs. Some ideas for your outside adventures; going on a hike, taking a nature walk, playing games such as tag with your kids, cycling, roller blading, or swimming.

4. Protect your eyes. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.

5. Drink Lite. Summer's a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage. Some suggestions; sangria, lite beer, or a wine spritzer.

6. Sleep. Sleep. Sleep. Getting enough rest is very important in your over all health.
Lack of sleep leads to weight gain, mood swings, and inability to focus. Get your zzzzzzz's. Some get to bed tips; exercise daily, avoid alcohol and caffeine with-in 3 hours of bed-time, have quiet time before bed, read by dim light, or snuggle with your significant other.

7. Sunblock. Protect your skin from harmful UVA and UVB rays. As great as you make look with a tan, years from now you'll have wrinkles and as they say "leather skin". Avoid that with minimum 30SPF sunscreen. Try Neutrogena Sunblock SPF 45, or the Aveeno line is great.
Find out more about aveeno.


Enjoy the rest of the summer. Stay safe and be healthy.
By: Cathie

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contact Cathie email: purrfectdsgn@yahoo.com