Summer is coming, which means cook-outs, block parties, and beach days are finally on the horizon! Not only is it fun to spend time soaking up the sun with friends and family but as we covered in our previous post, Why You Need to Care for your Bones, Now, the sun is the best source of vitamin D to help keep your bones strong and healthy.
As we know, vitamin D isn’t the only key to good health. Because we always have your back, we came up with a list of our top tips to help you stay on track, all summer long:
1. Take your multi-vitamins
While the sun will have your vitamin D intake covered, it’s important to make sure you’re getting all your micronutrients. Vitamins play a key role in balancing your health, keeping cortisol levels low, digestion working properly, and supporting your joints, just to name a few. Look to increase vitamin A, B6 and B12, C, and E, through supplements and whole foods, like hormone-free chicken, whole-grains, fruits and veggies.
Pro-tip: Vitamin A, D and E are fat-soluble vitamins, while Vitamin C and B are water-soluble. So make sure your getting all your healthy fats in and staying hydrated! Otherwise, you’ll miss out on all the benefits.
2. Increase your daily vitamin C intake
Also known as ascorbic acid, vitamin C, is just as vital during summer as it is in winter. We often revert back to Vitamin C during cold winter months, but did you know that extreme summer weather can actually have the same affects? Vitamin C helps your body regulate and adjust to the temperature changes, keeping it functioning at optimal levels. this powerful antioxidant is also known as the secret weapon against sun damage. Apply it in lotion or serum form to fight dark spots, reduce sunburns and hydrate your skin.
3. Eating more iron-rich foods
Iron-rich foods are our little secret to happier and healthier summer. This miracle mineral benefits your hair, skin and nails, and will give you the energy you need to keep up with summer festivities. Iron can be found in turkey, red meat, green leafy vegetables, nuts, and dark chocolate. Turkey burgers, anyone?
4. Eat your veggies!
Instead of going for the bowl of tortilla chips and guac at your next party, try munching on veggie sticks and hummus (or guac). Not only will you feel better by staying on track with your diet, but your body will thank for you the added nutrients and fibre. Speaking of fibre, vegetables will help keep you fuller for longer due to higher amounts of fibre, so you won’t feel deprived or the need to overindulge.
Did you know that the recommended amount of fibre is 30 grams a day? And guess what? Most adults are only getting 18 grams.
5. Snack On Summer’s Sweetness
Summer brings to life natures delicious sweet treats - fruit. Watermelon, cherries, blueberries, strawberries, raspberries, and mangos, just to name a few, are abundant during the summertime.. These natural treats will help keep that sweet-tooth under control, while providing your body with the energy and nutrients it needs to help cool you down and stay hydrated. You can eat freshly cut, or add to a smooth, salad, or even include it in a dessert!
6. Stay hydrated
One of the most important things that you can do is stay hydrated. Our bodies are 60% water weight, so hydration is vital for overall health. With high temperatures during the summer and more activity, water loss increases. When you loss too much water, you start to experience muscle cramps, fatigue and you’ll get really, really thirsty. Sound familiar? To prevent this, Mayo Clinic recommends 3.7 liters of fluids for men and 2.7 liters of water for women, daily.
Think you need more than that? Calculate exactly how much water you need.
7. Prepared Ahead of Time
Stay one step ahead during summer. Your health will be dependent on how well you can plan ahead and be prepared for the days to come. Know you’re spending the weekend by the beach? Pack ample water, plan to it the grocery store to stock up on healthy choices, and don’t forget the sunscreen! When you have supplies that you need, you’re able to enjoy your time stress and worry free.
8. Be happy!
Happy people live longer, it’s true! Study after study has proven that positive emotions contribute to better physical and emotional health. Plan events and activities that you enjoy, with people you love. And let the good times roll.