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With summer quickly approaching, we can't help but feel excited about getting outside and enjoying the beautiful sun-kissed weather or kicking back with our favorite summer beverages.
You may be focused on having a beach-ready body or fitting into a new swimsuit, but don't forget everything that goes into a complete summer wellness routine for a healthy body, mind, and spirit. In this blog from Trusted Referral Network, we'll explore some practical tips and insights to help you get your overall health in tip-top shape for the summer.
Summer Safety First
Summer is a fun, laid-back, and adventurous chapter of every year. But prioritizing your health is still essential, as summer activities can come with some health risks you must consider. Start by prioritizing your physical and mental health so you can fully embrace and enjoy everything this season offers.
Ensure Sun Safety and Skin Protection
Excessive exposure to sunlight can be harmful due to the potential for skin damage and an increased risk of cancer. Skin cancer is the most common type in the United States and affects over 5 million people, so take sun protection seriously.
Protect your skin's health this summer by:
Wearing sunscreen and reapplying it every 2 hours
Staying away from tanning beds and minimizing sunbathing sessions
Wearing sunglasses (protecting your eyes from the sun is equally important)
Wearing some protective clothing like long sleeves
Staying adequately hydrated, especially if you're working in the sun
Stay sun-safe! Download resources, get daily UV forecasts, and check the daily UV Index at the United States Environmental Protection Agency.
Health Habits and Safe Travels
Planning a vacation or road trip? Be sure to do the homework on your summer destination. Whether it's about understanding local customs, finding safe places to stay, or learning beach safety flags to protect you from rip currents, every summer getaway comes with a little necessary planning. Handle these steps ahead of time to reduce safety risks for yourself and your fellow travelers while away.
Get That Summer Glow
Believe it or not, that golden glow starts from the inside. Now that we've covered your summer safety essentials, let's dive into the healthy habits that will make you shine.
Assess Your Current Health Status
Before diving into any workout overhauls or other significant life changes to put your health in order, you should consider your current health status. Understanding where you are in terms of your overall well-being will help you identify areas that may need improvement or specific health concerns that require attention.
It's okay to take small steps! When in doubt, consult your primary care doctor before starting a new diet or rigorous fitness regimen.
Adopt Healthy Eating Habits
Maintain a balanced diet by incorporating fresh fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Dehydration happens quickly due to the summer heat, so stay hydrated not only by drinking an adequate amount of water but also by adding some electrolytes into the mix if you're so inclined.
And yes, it's still okay to treat yourself! Summer is prime time for BBQs, dinner parties, and frozen treats. As long as you prioritize balance and nutrition, help yourself to a splurge now and then to stave off deepening cravings.
Engage in Regular Exercise and Physical Activity
Look for fun ways to boost your cardiovascular fitness, strength, and flexibility as part of a daily fitness habit. You could tackle your fitness goals in the gym, but you could also shake up your traditional fitness routine with swimming, kickboxing, Latin dance, or another new venture. Summer is for spicing things up; check out our list of fun ways to boost your heart health.
Prioritize Mental and Emotional Well-being
Summer is an excellent time to focus on your mental and emotional well-being. Practice stress management techniques like mindfulness, meditation, or yoga. Connect with friends you've missed or honor your alone time; it's all about balance and boundaries.
And remember: staycations count too! Just because you can't travel or don't have a beach nearby doesn't mean you can't take a break! If you're feeling FOMO from all the extravagant vacations you see as you scroll social media, consider unplugging for a while and enjoying the outdoors or a good beach read wherever you are.
Establish Daily Health Routines
Create daily routines that prioritize your health goals. Set aside dedicated time each day for physical activity, meal planning, relaxation, and self-care. Consistency is the key to maintaining a healthy lifestyle throughout the summer season and beyond.
Need a little help with time management to reach all of those goals? Consider the Pomodoro Technique to build structured time blocks and keep your day moving.
It's Okay to Ask for Help
If you have specific health concerns or require personalized guidance, don't hesitate to seek professional help. Consult with healthcare providers, nutritionists, or fitness trainers who can provide expert advice tailored to your needs. You don't have to go it alone; getting assistance early in your program is better than risking illness or injury.
If you're feeling depressed, alone, or otherwise out of place against a backdrop of summer celebrations, that's okay. Take some time to explore counseling or other options that may be available to help you address your mental health concerns. We believe in ending the stigma surrounding mental health.
Final Thoughts
Summertime tends to sweep us up into uncharted waters and new adventures but remember to anchor yourself in a commitment to your overall well-being. Take charge of your health, embrace the sun's warmth, and make this summer your healthiest one yet.
Cheers to a happy and healthy summer!
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