The sun's ultraviolet (UV) rays pose a significant health risk. Here's how to be sun-smart:
- Sunscreen: Apply a broad-spectrum sunscreen with SPF 30 or higher for at least 15 minutes before venturing outdoors. Reapply every two hours, especially after swimming or sweating. Don't forget your lips, ears, neck, and the tops of your feet.
- Seek Shade: The sun is strongest between 10 a.m. and 4 p.m. Plan outdoor activities for mornings or evenings, or seek shade whenever possible.
- Protective Clothing: Cover up with light, loose-fitting clothes made from breathable fabrics like cotton or linen. Opt for a wide-brimmed hat and sunglasses that block UVA and UVB rays.
Diet for the season:
Your summer diet should be light, nutritious, and hydrating.
- Fruits and vegetables: embrace the abundance of seasonal produce! Fill your plate with colorful fruits and vegetables rich in water content, like watermelon, cucumber, tomatoes, berries, and leafy greens. They provide essential vitamins, minerals, and antioxidants to keep you energized.
- Light Meals: Opt for smaller, more frequent meals instead of heavy ones. Focus on lean protein sources like grilled fish, chicken, or chickpeas. Whole grains like brown rice or quinoa provide sustained energy.
- Limit Sugary Drinks: Sugary sodas, juices, and energy drinks dehydrate you further. Stick to water, buttermilk, or homemade lemonade for a refreshing boost.
Exercise: Stay Active, Stay Cool
Staying active is vital for overall health, but adjust your workout routine for the summer heat. Here's how:
- Beat the Peak Heat: Exercise during cooler mornings or evenings. Opt for air-conditioned gyms or find fun indoor activities like swimming or dancing.
- Hydrate Before, During, and After: Drink plenty of water before, during, and after your workout to prevent dehydration.
- Listen to Your Body: Don't push yourself too hard in the heat. Take breaks, listen to your body, and cool down properly after exercise.
Summer Sleep:
A good night's sleep is essential for overall health and well-being. Here are some tips to ensure restful summer slumber:
- Cooling down: Take a cool shower before bed to lower your body temperature. Ensure your bedroom is well-ventilated and use lightweight bedsheets.
- Limit Screen Time: The blue light emitted from electronic devices disrupts sleep patterns. Avoid screens for at least an hour before bedtime.
- Create a Relaxing Routine: Develop a relaxing bedtime routine, like reading a book or taking a warm bath. This signals to your body that it's time to wind down.
Summer is all about enjoying the outdoors. Here are some fun, safe ways to spend your time:
- Plan picnics in parks during cooler hours. Don't forget sunscreen, umbrellas, and insect repellent.
- Go for early morning or evening walks. Explore your neighborhood or local trails.
- Hit the pool or beach early for a refreshing swim. Remember sun safety measures and stay hydrated.
At Sir Ganga Ram Hospital, we understand the importance of staying healthy during the summer months. Our team of expert doctors, nutritionists, and fitness professionals is here to help you create a personalized plan for a thriving summer.
To know more, Book an appointment with Sir Ganga Ram Hospital.
