The warmer weather is finally upon us. With summer just around the corner, now is the perfect time to start building our healthy habits. Summer is often a time where people jump on fad diets that promise quick results. But being healthy is a lifelong journey and it’s not about how you look, but about how you feel. So, if you’re ready to have a truly healthy summer, here are six tips to get you started.
Eat well but enjoy life
Balance is key when it comes to healthy living. There’s no better time than summer to be eating lots of fruits, veggies and plants. A diet that’s high in plants has more fibre and micronutrients like minerals and vitamins which help keep your body functioning at its best. Whole foods, lots of plants and regular, small meals are some tips for eating well on warmer days. You can also eat fruits and veg with high water content like cucumber, watermelon and tomatoes to stay hydrated. Don’t forget, though, summer is also a time to have fun and socialise with friends and family. We don’t have to eat perfectly healthy all the time to still be living well. Striving for perfection is not sustainable, and we’re looking to make healthy living lifelong.
Boost your immunity
In winter, everyone is worried about boosting their immune system. This makes sense as the colder months are when more colds and germs are spread around. But having a strong immune system is just as important in the hotter seasons too. When it comes to boosting immunity, it’s all about the small nutrients like vitamins A, C, D and E. Nutra Organics is focused on using only pure, whole food and organic ingredients. Their Super Greens Powder is one of the best for a year-round immunity boost. The Super Greens Powder contains 18 vitamins and minerals from natural sources to improve your immunity, gut health and energy levels. You can add it to smoothies, juices and bliss balls.
Get active, keep moving
Movement and being active are essential to maintaining our health. The key to exercise is finding a form that you enjoy and will want to stick with. Movement is unique to everybody, and what works for one person, won’t necessarily work for you. Being active has lots of health benefits: it can reduce the risk of type 2 diabetes and heart disease, as well as help you maintain strong muscles and healthy bones. The Australian government recommends that adults should be active most days and do at least 2.5 to 5 hours of moderate intensity physical activity each week or 1.25 to 2.5 hours of vigorous activity or an equivalent combination of both. Summer is a great time to get active—you could join a walking group, take up swimming or find an outdoor exercise group in your local area.
Drink up, stay hydrated
Are you drinking enough water? Staying hydrated is important all year long, but especially in summer. Our bodies sweat to cool down, which is why we sweat more in the heat. But this means we lose a lot of water content which can lead to dehydration. As you probably know, dehydration can cause headaches and, in severe cases, vomiting. Adult men need about 3.7 litres of water a day, while women need 2.7 litres. Staying hydrated is even more important when you’re exercising. If you can, try to exercise in the coolest parts of the day to minimise overheating and sweating. Carrying a stainless steel water bottle with you is a great way to remember to drink and ensure you’re never stuck without water.
Stay sun smart
When it comes to summer-specific health tips, staying sun safe has got to be one of the most important. The sun creates UV rays which get stronger in the summer and warmer days. UV rays can burn our skin and cause damage like sun burn, peeling and, over time, skin cancer. It’s important to wear a sunscreen with at least SPF30, ideally 50 on high UV days. Just be sure your sunscreen is broad-spectrum, which means it protects against both UVA and UVB rays. When wearing sunscreen, you should apply it at least twenty minutes before sun exposure and reapply at least every two hours and after going in the water. It’s also important to limit your time in the sun, stay in the shade, wear a broad-brimmed hat and protective clothing.
Meditate for your mind
Too often, we see health as only about our physical bodies, but mental and emotional health are just as important. Modern life is busy. Sometimes it can feel like our minds are always on, always thinking. Meditation is one of the best ways to create a calmer and healthier mind. Meditation is a practice that cultivates mindfulness, or mind stillness. It quiets that mind chatter or voice that’s always thinking what we have to do next. Usually, meditation involves training your attention to be focused on one thing like the breath or a sound. You can download apps for meditation or find meditation videos and audiocasts online.