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Healthy Habits for Summer!

It's finally summertime: vacations with friends and family, long, warm sunny days, hot beach days and cool ocean swims! We indulge in barbecues, art fairs, and outdoor events that boast delicious seasonal food, but we also feel the pressure of looking and feeling good!

Fear not! There are easy ways to boost your confidence while continuing to take care of your body during the summer. I hope these tips help you engage in activities that create happiness in your life, while also being conscious of the things your body needs!

1) Hello, Farmer's Market!

Hands off the cookie jar this summer because the season fresh seasonal fruit and veggies you can find at your local farmers market will be bursting with flavor, good smells, and have you feeling good about eating!


Take advantage of the rows of farm-to-table fruits and veggies by doing your grocery shopping at the local farmers market. According to the U.S. Department of Agriculture, eating a high-produce, healthy diet may reduce your risk of heart disease.


Not to mention, the social connection - BONUS! According to the Farmers Market Coalition, 55 percent of shoppers felt that the market increased their connection to their community — and strong relationships and a sense of belonging are linked to a lower risk of mortality from any cause, says research published in September 2017 in the journal American Psychologist.


2)Move more during the day

It's summer, the sun is out, the weather is amazing, and your stuck working at your desk. But hey, make the most of it by sitting next to a window for a good view and some vitamin D! OR move around! Perhaps look into buying a standing desk, fashioning a DIY standing desk or workstation, take meetings on the go or simply do a few laps around the office when you can. Jump, jump, jump around!


3) Don't forget the sunscreen!

Yes, the sun's rays are strongest during the summer months. Be sure to apply sunscreen frequently. I know we all want that California tan but what won't look good on us is lobster red or all those wrinkles that start showing up more over the years!



4) Or your sunnies!

Just as you protect your skin during the summer, it's important to protect your eyes. Without shading your peepers, you put yourself at risk for cataracts, macular degeneration, and eyelid cancer, Redbook reported.


5) Hydrate, hydrate, hydrate!

Water is a crucial component of the summer experience in more ways than you might think. Water accounts for about 60 percent of the human body, making it an essential fluid. Water drives physiological processes such as digestion and controls our body's internal temperature through perspiration. Warmer summer temperatures cause our bodies to work harder to stay cool, resulting in an increased loss of hydration.


To prevent excessive fluid loss, try drinking a minimum of 64 ounces per day, and increase this number by 8 ounces with each added hour of physical activity. Be more aware of your hydration situation this summer, when sky-high temperatures are threatening heat exhaustion, heatstroke, and other complications. Once the season passes you may not feel as parched, but staying hydrated is still crucial to keeping your body running at its best.



6) Mosquitos, don't be a victim!

Mosquito-related conditions like the West Nile and Zika viruses are no joke. Commercial insect repellants can help, as can some more natural techniques, like covering exposed skin and avoiding going outside during dawn and dusk hours. And if bites do happen, remember not to scratch-- it will only make that itch worse. Try one of these handy bug bite poison removers to help stop the itch!


7) Cooler workouts - like in water!

Hot temperatures affect performance, putting additional stress on the body. Try to wear light, loose clothing that allows you to stay dry and cool. If not, the increased temperatures and decreased hydration could result in fatigue and muscle cramping. If you don't have the beach, a pool, or a friends pool (lol), then the indoor pool at your local gym is a great place to hang out to capture that summer spirit, movement, and beat the heat. According to My Fitness Pal, thirty minutes of light to moderate lap swimming can burn over 230 calories.


8) Rest up! Because tomorrow is a new day!

The action-packed days of summer can sometimes make sleep feel unnecessary. You may find yourself staying up later as the days are longer or taking mid-afternoon naps to gear up for an evening dinner party. But this sporadic sleep schedule can lead to exhaustion if it interrupts your normal sleep routine. Continue to aim for 8 to 9 hours of sleep per night. According to Meir Kryger, MD, from the National Sleep Foundation, this prolonged season is the prime opportunity to rejuvenate and develop a healthy sleep schedule.


Now go play!


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