Summertime means more social activities, family vacations, and trips to the beach. However, some of these activities can invite various types of health threats if you and your family and friends aren’t somewhat careful as you enjoy the long summer days.
You can have fun all summer long while keeping yourself healthy by following these simple tips from your friendly neighborhood primary care physician (PCP):
#1: Stay Hydrated
Drinking plenty of water is always important, but it becomes especially essential during the hotter summer months to prevent dehydration. Sweating can mean we lose fluids more quickly – and coupled with not always drinking enough, it can lead to dehydration effects such as headaches, dizziness, lethargy, and muscle cramps.
To avoid potentially harmful dehydration, ensure you regularly drink water (even before you feel thirsty) to replenish fluids lost through perspiration and to prevent other heat-related illnesses. If water doesn’t inspire you, add slices of fruit such as lime or orange, or some cucumber and mint to enhance the flavor.
#2: Keep Alcohol Consumption Low
Summer is time for barbecues and social gatherings, and these are often accompanied by enjoying a few alcoholic drinks together. However, drinking too much alcohol can lead to a number of health problems, including weight gain, digestive issues, high blood pressure, and heart and liver disease. Therefore, try to limit your alcohol intake to one drink a day for women and two drinks per day for men.
#3: Maintain a Healthy Summer Diet
Summer can be a good time to focus on improving your diet. With an abundance of fresh seasonal fruits and vegetables to choose from, it can be a great way to boost your vitamin intake.
Snacking on fruit is a great way to increase your energy levels while keeping your body healthy. Try adding frozen fruit, such as melon and berries, to drinks or smoothies to cool you down when you’re feeling the heat.
#4: Get a Good Night’s Rest Every Night
Brighter evenings and warmer nights can interfere with getting a good night’s sleep. Sleep is essential for overall health, and not getting enough can cause problems such as frequent illness, poor concentration, and weight gain.
Aim to get at least 7 hours of sleep per night. Make the most of your blinds and ceiling fans to keep your room dark and cool during the summer months.
#5: Protect Your Skin from the Summer Sun
Although the sun is a great source of natural vitamin D – which is essential for keeping our bones in good health – unprotected exposure to the sun’s ultraviolet (UV) rays can cause damage to the skin, eyes, and immune system, and it can increase your chances of developing skin cancer.
The best ways to stay safe in the sun are to:
- Ensure you and your family wear a broad-spectrum, water-resistant sunscreen, with a sun protection factor (SPF) of at least 30, to all exposed skin. Protect your lips with lip balm with SPF of at least 15. Reapply sunscreen at least every 2 hours, and after being in the water.
- Where possible, wear suitable protective clothing such as a wide-brimmed hat, sunglasses (with UV protection), and loose, light-colored clothing. Make it fun for your children by letting them buy cool-looking clothing with a UV protection factor. These are generally found in surf shops and at watersports websites.
- Take regular breaks out of the sun, and try to avoid being outside during the hottest time of the day (between 10 am and 4 pm). Hint: If your shadow is shorter than you are, you should limit your time in the sun and try to find shade.
- Be aware that water, snow, sand, pavement, and other reflective surfaces can reflect the damaging rays of the sun onto your skin, increasing your chances of sun damage. Exercise extra caution accordingly.
Primary Care Physician in North Bethesda, MD
If you are looking for exceptional, comprehensive medical care to keep you healthy, North Bethesda Primary Care is here for you. Our highly experienced internal medicine physician, Dr. Adam Possner, has the time and the desire to get to know you and to ensure your long-term health and well-being.
If you would like to find out more about what a concierge doctor can do for you and how our concierge medical service works, call us today at (301) 941-4414 or fill out our online contact form to request a complimentary meet-and-greet with Dr. Possner. We look forward to being your healthcare partner for a lifetime of good health!
