People can increase their physical activity and fitness levels throughout the summer months.
Increased options for leisure activities that can improve our health are provided by longer days and summer holidays.
Nevertheless, it can be tempting to stay inside with the air conditioning on in locations where summertime temperatures soar.
However, early in the morning and late in the afternoon can be the best times to go outside and take a stroll in really hot weather.
In order to increase their level of physical activity throughout the summer, people may opt to engage in the following outdoor leisure activities:
jogging or swimming; strolling or hiking long distances; visiting a zoo or other outdoor leisure facility; discovering a nature reserve or park; biking alongside the seashore or through the woodland;
Most of us are aware that exercise helps to prevent or combat obesity, improve mental health, increase fitness, and improve the quality of our sleep.
Additionally, it’s been shown that exercise helps prevent cardiac issues, psoriasis, and many diseases. It also seems to enhance cognitive function in young people and the elderly.
But before venturing outside, folks need to make sure they shield their well-being from a few well-known summertime risks.
sun defense
Sunlight is a great source of vitamin D, and in order to keep healthy, people should get some sun exposure each day. However, excessive UV radiation from the sun can be dangerous, increasing the risk of skin damage and cancer.
The two distinct types of sunlight in the atmosphere are UVA and UVB.
UVA rays cause damage to blood vessels and connective tissues by penetrating deeply into people’s skin. Overexposure to UVA rays can cause wrinkles, elasticity loss, and accelerated aging of the skin in humans.
On the other hand, UVB rays do not penetrate the skin’s deep layers. On the other hand, they result in the same instant skin damage and redness that people identify with sunburns.
Based on the most recent available statistics, the American Cancer Society estimated that 3 million new instances of nonmelanoma skin cancer occurred in the United States in 2012.
Crucially, doctors predict that melanoma, a more deadly form of skin cancer, will be diagnosed in 96,480 persons in 2019Trusted Source.
Overexposure to UVA radiation can lead to several skin malignancies; the precise mechanisms underlying this phenomenon are currently being investigated by medical experts. According to one idea, UVA photons might cause oxidative damage.
This condition in the body is caused by an imbalance between the antioxidants that shield the body and the free radical molecules that cause disease.
People can choose to apply a broad-spectrum sunscreen, which inhibits UVA and UVB radiation, to protect their skin from UVA rays. A person should choose a sunscreen with a minimum sun protection factor (SPF) of 50.
SPF shows how long it will take for skin to burn from the sun. SPF 50 indicates that, with proper application, burning would occur in fifty minutes and that just two percent of UVA and UVB rays are allowed through.
Sunscreen with a higher SPF is recommended for those who are more susceptible to skin cancer.
Every skin type has to remember to reapply sunscreen after perspiring or swimming.
Reducing the risk of sunburn can also be achieved by keeping in the shade and wearing protective clothes (Trusted Source).
Sunscreen is sold in pharmacies, drugstores, and online, with a large selection accessible.People can increase their physical activity and fitness levels throughout the summer months.
Increased options for leisure activities that can improve our health are provided by longer days and summer holidays.
Nevertheless, it can be tempting to stay inside with the air conditioning on in locations where summertime temperatures soar.
taking a long-distance stroll or hike, traveling to a zoo or other outdoor leisure facility, exploring a park or nature reserve, biking through the forest or along the beach, jogging, or swimming
Most of us are aware that exercise helps to prevent or combat obesity, improve mental health, increase fitness, and improve the quality of our sleep.
Additionally, it’s been shown that exercise helps prevent cardiac issues, psoriasis, and many diseases. It also seems to enhance cognitive function in young people and the elderly.
But before venturing outside, folks need to make sure they shield their well-being from a few well-known summertime risks.
sun defense
Sunlight is a great source of vitamin D, and in order to keep healthy, people should get some sun exposure each day. However, excessive UV radiation from the sun can be dangerous, increasing the risk of skin damage and cancer.
The two distinct types of sunlight in the atmosphere are UVA and UVB.
UVA rays cause damage to blood vessels and connective tissues by penetrating deeply into people’s skin. Overexposure to UVA rays can cause wrinkles, elasticity loss, and accelerated aging of the skin in humans.
On the other hand, UVB rays do not penetrate the skin’s deep layers. On the other hand, they result in the same instant skin damage and redness that people identify with sunburns.
Based on the most recent available statistics, the American Cancer Society estimated that 3 million new instances of nonmelanoma skin cancer occurred in the United States in 2012.
Crucially, doctors predict that melanoma, a more deadly form of skin cancer, will be diagnosed in 96,480 persons in 2019Trusted Source.
Overexposure to UVA radiation can lead to several skin malignancies; the precise mechanisms underlying this phenomenon are currently being investigated by medical experts. According to one idea, UVA photons might cause oxidative damage.
This condition in the body is caused by an imbalance between the antioxidants that shield the body and the free radical molecules that cause disease.
Sunscreen with a higher SPF is recommended for those who are more susceptible to skin cancer.
Every skin type has to remember to reapply sunscreen after perspiring or swimming.
Reducing the risk of sunburn can also be achieved by keeping in the shade and wearing protective clothes (Trusted Source).
Staying healthy during summer involves a combination of staying hydrated, eating well, protecting your skin, and maintaining a balanced lifestyle. Here are some 20 tips:
1. **Stay Hydrated**: Drink plenty of water throughout the day. You can also consume hydrating foods like watermelon, cucumbers, and oranges.
2. **Eat Seasonal Fruits and Vegetables**: Enjoy fresh, seasonal produce like berries, peaches, tomatoes, and leafy greens. They’re not only delicious but also packed with nutrients.
3. **Protect Your Skin**: Use sunscreen with at least SPF 30, wear protective clothing, and avoid the sun during peak hours (10 a.m. to 4 p.m.). Remember to reapply sunscreen every two hours if you’re swimming or sweating.
4. **Stay Active**: Engage in outdoor activities like swimming, hiking, or biking. Just make sure to avoid the hottest parts of the day, and listen to your body to prevent overheating.
5. **Get Enough Rest**: Even though days are longer, make sure you’re getting adequate sleep. It helps your body recover and stay healthy.
6. **Practice Food Safety**: Be cautious with food storage and preparation, especially when grilling or having picnics. Avoid leaving perishable items out in the heat.
7. **Avoid Overexertion**: If you’re exercising or working outdoors, take breaks and rest in the shade. Listen to your body and watch for signs of heat exhaustion.
8. **Stay Socially Connected**: Engage in social activities that keep your mental health in check, whether it’s with friends, family, or community events.
Here are some additional tips to help you stay healthy and enjoy the summer:
9. **Wear Light and Breathable Clothing**
– Opt for lightweight, loose-fitting, and light-colored clothing made of fabrics like cotton or linen. These help to keep you cool and allow your skin to breathe, reducing the risk of overheating.
10. **Avoid Sugary and Caffeinated Drinks**
– While it can be tempting to reach for iced coffee or sugary sodas, these beverages can dehydrate you. Instead, try herbal teas, infused water, or natural fruit juices without added sugar.
11. **Limit Alcohol Intake**
– Alcohol can dehydrate your body, especially in the heat. If you do drink, alternate alcoholic beverages with water to stay hydrated.
12. **Take Cool Showers**
– After being in the sun or engaging in physical activity, cool showers can help lower your body temperature and refresh your skin.
13. **Pay Attention to Humidity**
– Humidity can make it harder for your body to cool down. Stay indoors in air-conditioned or well-ventilated areas during periods of high humidity to prevent heat stress.
14. **Protect Your Eyes**
– Wear sunglasses with UV protection to shield your eyes from harmful ultraviolet rays, which can cause damage to your vision over time.
15. **Stay Ahead of Mosquitoes and Bugs**
– Insects thrive in summer, especially in humid areas. Use insect repellent and wear long sleeves in the evenings when bugs are more active. Keep windows and doors screened to prevent mosquito bites.
16. **Plan Outdoor Activities in the Morning or Evening**
– Early mornings or late evenings are the coolest parts of the day. Plan your outdoor activities like walking, jogging, or playing sports during these times to avoid peak heat.
17. **Take Care of Your Feet**
– Open footwear like sandals or flip-flops may be comfortable, but they don’t offer much support. Use shoes that offer good foot support, especially if you’re walking long distances.
18. **Manage Stress**
– With summer vacations and social activities, life can feel busy. Schedule some downtime to relax, practice mindfulness, or engage in calming hobbies like reading or meditation to maintain mental well-being.
19. **Watch for Symptoms of Heat-Related Illness**
– Be aware of signs of heat exhaustion or heat stroke, such as dizziness, nausea, rapid pulse, or excessive sweating. If you experience any of these, seek shade, hydrate, and cool down immediately.
20. **Stay Flexible with Your Routine**
– If the weather gets too hot, modify your exercise routine or find indoor alternatives. Activities like swimming, yoga, or working out in air-conditioned spaces can keep you active without risking overheating.
By following these extended tips, you can enjoy a fun, healthy, and safe summer!
