Staying Healthy During the Summer Months
Summer is a wonderful time of year filled with sunshine, outdoor activities, and holidays. However, it’s important to take steps to stay healthy and safe during the warmer months. At Pendleside Medical Practice, we want to provide you with some essential tips to ensure you enjoy a healthy and happy summer.
Stay Hydrated
Proper hydration is crucial, especially in hot weather. Dehydration can lead to various health issues, including heat exhaustion and heatstroke. Follow these tips to stay hydrated:
- Drink Plenty of Water: Aim to drink at least 6-8 glasses of water a day. Increase your intake if you are active or spending time in the sun.
- Avoid Excessive Caffeine and Alcohol: These can lead to dehydration. Opt for water, herbal teas, or diluted fruit juices instead.
- Eat Hydrating Foods: Include fruits and vegetables with high water content in your diet, such as cucumbers, watermelon, and oranges.
Protect Your Skin
Sun exposure can cause sunburn, premature aging, and increase the risk of skin cancer. Protect your skin by:
- Using Sunscreen: Apply a broad-spectrum sunscreen with an SPF of at least 30. Reapply every two hours, or more often if swimming or sweating.
- Wearing Protective Clothing: Wear a wide-brimmed hat, sunglasses, and long sleeves when possible.
- Seeking Shade: Avoid the sun during peak hours (10am to 4pm) when UV rays are strongest.
Stay Cool
Overheating can lead to heat-related illnesses. Keep cool by:
- Staying Indoors During Peak Heat: Spend time in air-conditioned spaces or use fans to stay cool.
- Taking Cool Showers or Baths: These can help lower your body temperature.
- Wearing Light, Loose Clothing: Choose breathable fabrics like cotton.
Enjoy a Balanced Diet
Summer is a great time to enjoy fresh, healthy foods. Maintain a balanced diet by:
- Eating Seasonal Produce: Take advantage of the variety of fruits and vegetables available in the summer.
- Grilling Safely: If you enjoy barbecuing, ensure meat is cooked thoroughly to avoid foodborne illnesses.
- Avoiding Excess Sugar and Fat: Choose healthier options like salads, lean proteins, and whole grains.
Stay Active
Physical activity is important for overall health. Stay active safely by:
- Exercising in the Early Morning or Late Evening: Avoid the midday heat.
- Staying Hydrated: Drink water before, during, and after exercise.
- Wearing Appropriate Gear: Choose light, moisture-wicking clothing and wear sunscreen.
Be Mindful of Allergies
Summer can bring about seasonal allergies. Manage your symptoms by:
- Checking Pollen Forecasts: Stay indoors when pollen counts are high.
- Keeping Windows Closed: Use air conditioning to filter out pollen.
- Taking Allergy Medication: If needed, use antihistamines or other medications as directed by your GP.
Travel Safely
If you’re travelling this summer, keep these tips in mind:
- Stay Informed About Health Guidelines: Follow local health advice and regulations.
- Pack Essential Medications: Ensure you have enough medication for the duration of your trip.
- Practice Good Hygiene: Wash your hands frequently and use hand sanitiser.
Seek Medical Advice
If you have any health concerns or experience symptoms such as persistent headaches, dizziness, or nausea during the summer months, seek medical advice promptly.
For further information, take a look at the following links:
Sunscreen and sun safety - NHS (www.nhs.uk)
Heatwave: how to cope in hot weather - NHS (www.nhs.uk)
Enjoy a safe and healthy summer!