Alliance Chiropractic and Wellness

10 Essential Tips for Staying Healthy All Summer Long

Summer is officially here! In Ancaster and the greater Hamilton area, summer means school is out and we can look forward to months of warmer weather. To make the most of your summer, be sure to  prioritize your health and well-being. Here are ten essential tips to keep you staying healthy all season long.

1. Protect Your Skin from the Sun

Did you know that about 90% of skin cancers are caused by UV rays? That is why it is especially important to maintain good skin health. In the summer, that means drinking plenty of water; using lukewarm water for washing; and applying moisturizer after bathing. Regular cleansing is also important; wash your face twice a day and exfoliate a couple of times a week to avoid oily skin and breakouts. Most importantly, always apply a broad-spectrum sunscreen with at least SPF 30 to protect your skin from harmful UV rays.

Concerned about sunscreen toxins and the environment? Here’s a great read by the David Suzuki Foundation on what to look for and what factors to consider.

2. Wear UV-Protective Clothing

  1. Wearing UV-protective clothing is an effective way to shield your skin from harmful UV rays. Look for clothing with a high Ultraviolet Protection Factor (UPF) rating. Opt for dark, densely woven fabrics as they provide better protection. Even if you do not have specialized clothing, regular garments like long-sleeved shirts, pants, and wide-brimmed hats can offer significant protection. 

    Here’s a quick reference article on UV rays.

3. Prevent Bug Bites

Bugs like mosquitoes and ticks can ruin outdoor fun and pose health risks. To prevent bug bites and stay healthy in summer, dress appropriately by wearing light-colored clothing to spot ticks easily. Tuck your pants into your socks when hiking to prevent ticks from reaching your skin. Natural repellents like citronella, eucalyptus, and lavender oils can be applied to your skin or clothing to repel insects.

4. Stay Hydrated

Proper hydration is crucial in the summer heat. Set reminders using apps or alarms to prompt you to drink water regularly. Flavour your water with slices of fruit or herbs like mint to add flavour. Eating hydrating foods such as watermelon, cucumbers, and strawberries can also help keep you hydrated.

5. Beat the Heat

Avoiding heat-related illnesses is essential for staying healthy in summer. Wear loose, cool clothing and limit outdoor activities during the hottest parts of the day (usually between 11am and 4pm). Stay indoors or in shaded areas to avoid heatstroke. Ensure you are staying cool by using fans, air conditioning, or visiting public places with climate control. 

And remember, young children and older adults are especially susceptible to heat related illnesses because of their inability to regulate body temperature as well.

6. Practice Water Safety

Enjoy water activities safely by following these tips. Always wear a lifejacket when boating to ensure your safety. Never swim alone – having a buddy can save your life in case of emergencies. Check for swim advisories regarding water quality before heading to public beaches or lakes.

7. Prevent Summer Food Poisoning

Warm weather can increase the risk of foodborne illnesses. To prevent food poisoning and keep you staying healthy in summer, keep your food chilled using coolers with ice packs. Avoid cross-contamination by using separate utensils and plates for raw and cooked foods. Do not leave perishable foods out for more than an hour in extreme heat.

8. Limit Alcohol Intake

Alcohol can dehydrate you and impair judgment. Limit your alcohol intake and stay hydrated by drinking water between alcoholic beverages. Enjoy non-alcoholic alternatives like mocktails, seltzers, or non-alcoholic beers to stay refreshed and hydrated.

9. Maintain a Healthy Sleep Routine

Summer days bring more daylight hours which can disrupt your sleep. To maintain good sleep hygiene, important for staying healthy, keep your bedroom cool and dark. Establish a consistent pre-sleep routine to signal your body when it is time to wind down. Avoid caffeine for at least six hours prior to bedtime to help ensure a restful night’s sleep.

10. Stay Active Safely

Staying active in the summer is beneficial, but take precautions to avoid overheating. Drink plenty of water before and after exercise, and try to exercise during cooler parts of the day such as early morning or evening. Wear breathable, moisture-wicking fabrics to stay cool and comfortable.

Staying healthy in summer is about making smart choices and taking care of your body. Contact us if you have any questions related to this blog or any other health related concern. The Alliance Chiropractic team has been serving families in Ancaster and the Greater Hamilton Area for over 20 years. Thank you for trusting us with your health and wellness needs.

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