DOs and Don’ts For a Happier & Healthier Summer
Summer is a time for sunshine, warmth, and relaxation. It’s a time to enjoy the great outdoors, spend time with friends and family, and make unforgettable memories. However, the heat, humidity, and changes in routine can sometimes lead to unhealthy habits and negative consequences. Here are some essential dos and don’ts for a happier and healthier summer:
DOs for a Happier & Healthier Summer:
- Stay hydrated by drinking plenty of water and consuming fresh fruits and vegetables: Staying hydrated is essential during the summer months. The heat and humidity can cause dehydration, leading to fatigue, headaches, and other health issues. Drinking water and eating fresh fruits and vegetables can help you stay hydrated and maintain your energy levels. Aim to drink at least 8-10 glasses of water per day and consume foods high in water content, such as watermelon, cucumbers, and berries.
- Wear sunscreen to protect your skin from harmful UV rays: Protecting your skin from the sun’s harmful UV rays is crucial during the summer months. Sunburns can cause pain, discomfort, and long-term damage to your skin. Wearing sunscreen with at least SPF 30 can help prevent sunburns, skin cancer, and premature aging. Apply sunscreen generously to all exposed areas of skin, including your face, neck, arms, and legs, and reapply every two hours or after swimming or sweating.
- Stay active by exercising regularly, taking walks, or engaging in outdoor activities: Staying active is essential for maintaining physical and mental health. Regular exercise can help you control your weight, reduce stress, and improve your mood. During the summer months, take advantage of the great outdoors by going for walks, hikes, or bike rides. Joining a local sports league or taking up a new outdoor hobby, such as gardening or paddleboarding, can also help you stay active and engaged.
- Get enough sleep to maintain your overall health and well-being: Sleep is essential for overall health and well-being. It can help you manage stress, maintain a healthy weight, and improve cognitive function. During the summer months, it’s essential to maintain a regular sleep schedule and create a relaxing sleep environment. Keep your bedroom cool and dark, avoid electronics before bedtime, and aim to get 7-9 hours of sleep per night.
- Spend time with loved ones, make new connections, and have fun: Summer is a time for socializing, making memories, and having fun. Spend time with loved ones, organize picnics or BBQs, or plan a weekend getaway. Take advantage of the longer days and warmer weather to make new connections and try new experiences. Don’t be afraid to step outside of your comfort zone and embrace new opportunities for personal growth and development.
- Practice mindfulness and self-care to manage stress and promote relaxation: Summer can be a stressful time, especially if you’re juggling work, family obligations, and social events. Practicing mindfulness and self-care can help you manage stress, promote relaxation, and improve your overall well-being. Take time to meditate, practice yoga, or engage in other relaxation techniques. Incorporate self-care rituals into your daily routine, such as taking a bubble bath, reading a book, or indulging in your favorite hobby.
- Eat a balanced and healthy diet that includes fresh and whole foods: Eating a balanced and healthy diet is essential for overall health and well-being. During the summer months, take advantage of fresh, local produce and incorporate more whole foods into your diet. Aim to eat a variety of fruits, vegetables, whole grains, and lean protein sources. Avoid processed and sugary foods, which can lead to weight gain, inflammation, and other health issues.
- Stay cool by wearing lightweight and breathable clothing or spending time in air-conditioned spaces: The summer heat can be oppressive, and staying cool is essential for maintaining comfort and avoiding heat-related health issues. Wear lightweight and breathable clothing made from natural fibers, such as cotton or linen. Stay in air-conditioned spaces, such as your home, a library, or a shopping mall, during the hottest parts of the day. If you need to be outside, take breaks in the shade or cool off in a pool or at the beach.
- Take advantage of the longer days and sunshine by enjoying outdoor hobbies or pursuing new interests: Summer is a time for enjoying the great outdoors and taking advantage of the longer days and sunshine. Explore new outdoor hobbies, such as gardening, birdwatching, or photography. Plan a camping trip or hike in a nearby state park. Join a community sports league or take a fitness class in a local park.
- Stay safe by following recommended COVID-19 guidelines and precautions: While the world is gradually recovering from the COVID-19 pandemic, it’s still essential to take precautions to stay safe during the summer months. Follow recommended guidelines, such as wearing a mask in public spaces, practicing social distancing, and washing your hands regularly. If you’re planning on traveling, research the COVID-19 guidelines and restrictions in your destination and take appropriate precautions.
DON’Ts for a Happier & Healthier Summer:
- Don’t overexert yourself or push yourself too hard in the heat: While staying active is essential for overall health and well-being, it’s crucial to avoid overexertion during the summer months. The heat and humidity can make physical activity more challenging and can lead to dehydration, heat exhaustion, and other health issues. Avoid strenuous exercise during the hottest parts of the day, take frequent breaks, and listen to your body’s signals.
- Don’t neglect your mental health and emotional well-being: Summer can be a busy and stressful time, and it’s essential to prioritize your mental health and emotional well-being. Take time for yourself, practice relaxation techniques, and reach out to loved ones for support. If you’re struggling with mental health issues, seek professional help from a therapist or counselor.
- Don’t engage in risky behaviors, such as excessive drinking or drug use: Summer can be a time for parties and social events, but it’s crucial to avoid engaging in risky behaviors, such as excessive drinking or drug use. These behaviors can lead to impaired judgment, accidents, and long-term health consequences. Practice moderation and always have a designated driver if you plan on drinking alcohol.
- Don’t spend too much time in direct sunlight without adequate protection: While the sun can be a source of vitamin D and happiness, spending too much time in direct sunlight can lead to sunburns, skin damage, and skin cancer. Always wear sunscreen with at least SPF 30 and reapply every two hours or after swimming or sweating. Wear protective clothing, such as long-sleeved shirts and hats, and avoid being in the sun during the hottest parts of the day.
- Don’t isolate yourself or neglect your social connections: Summer can be a time for socializing and making connections, but it’s crucial to avoid isolating yourself or neglecting your social connections. Spend time with loved ones, organize social events, and participate in community activities. If you’re feeling lonely or disconnected, reach out to loved ones or join a local social group.
- Don’t eat overly processed or unhealthy foods: While summer can be a time for indulging in ice cream and other treats, it’s crucial to maintain a healthy and balanced diet. Avoid overly processed and sugary foods, which can lead to weight gain, inflammation, and other health issues. Instead, opt for fresh, whole foods and home-cooked meals.
- Don’t let work or other obligations consume your summer: Summer is a time for rest, relaxation, and enjoyment, and it’s crucial not to let work or other obligations consume your time and energy. Take time off from work if possible, and if not, try to maintain a healthy work-life balance. Set boundaries and prioritize self-care and leisure activities.
- Don’t ignore the importance of hydration: Staying hydrated is essential for maintaining health and well-being during the summer months. The heat and humidity can lead to dehydration, which can cause fatigue, headaches, and other health issues. Drink plenty of water and other hydrating beverages, such as coconut water or sports drinks, and avoid sugary and caffeinated beverages, which can dehydrate you.
- Don’t forget to take care of your skin and hair: The summer sun and heat can take a toll on your skin and hair, leading to dryness, damage, and other issues. Protect your skin with sunscreen and wear hats and sunglasses to shield your face and eyes from the sun. Use hydrating and nourishing products for your skin and hair, such as moisturizers, oils, and conditioners, to keep them healthy and vibrant.
- Don’t neglect your sleep and rest needs: Getting enough rest and sleep is crucial for maintaining overall health and well-being, and it’s essential not to neglect these needs during the summer months. Make sure to get seven to nine hours of sleep each night, and take naps or breaks during the day if you feel tired or overwhelmed. Prioritize rest and relaxation, and avoid overcommitting or overbooking your schedule.
In summary, a happier and healthier summer involves a balance of taking care of your physical and mental health, while also enjoying the warm weather and longer days. It’s important to stay cool and hydrated, protect your skin and hair, and engage in outdoor activities and hobbies. However, it’s equally important to avoid overexertion, risky behaviors, and neglecting your mental and emotional well-being. By following these dos and don’ts, you can make the most out of your summer while maintaining your health and well-being.
A concussion is a type of traumatic brain injury (TBI) that is caused by a blow or jolt to the head or body. Concussions are common in contact sports, but they can also occur as a result of falls, car accidents, or other types of trauma.
Symptoms of a concussion can include headache, dizziness, nausea, confusion, memory loss, and sensitivity to light and noise. In some cases, symptoms may not appear immediately after the injury, but may develop over time.
If you suspect that you or someone you know has suffered a concussion, it is important to seek medical attention right away. Treatment for a concussion typically involves rest and avoiding physical and mental activity that could worsen symptoms. In some cases, medication may be prescribed to manage symptoms such as headache or anxiety.
It is also important to monitor symptoms and gradually resume normal activities only after symptoms have resolved. Repeated concussions can have serious long-term effects, including chronic headaches, memory problems, and increased risk for neurological disorders such as Alzheimer’s disease.
Preventing concussions involves taking precautions such as wearing helmets during sports or other activities that pose a risk of head injury, and following safety guidelines for activities such as driving or operating machinery.