June Wellness Spotlight
Healthy Summer Series
Summer is finally here! It is the perfect time to check in with your health goals and incorporate new healthy habits. This month’s wellness spotlight gives tips on how to have an all-around healthy summer!
Get Moving!
Did you know that physical activity can enhance thinking, learning, and judgement skills? Physical activity is incredibly important for the body and mind. There are many benefits of getting physical activity each day which include improved overall health, improved mental health and can also decrease the risk of chronic diseases such as heart disease, obesity, and type 2 diabetes. It is recommended that adults get as least 150 minutes of moderate physical activity each week, along with two days of muscle strength training. Warmer weather brings more opportunities to get active!
Eat Healthy
Warmer weather means fresh produce to add to your meals! Diets that include fruits and vegetables can help lower blood pressure, reduce risk of heart disease, and bring benefits to blood sugar level. It is recommended that an adult consumes two servings of fruit and three servings of vegetables per day. It is recommended that 1/2 of your plate is fruits and vegetables, 1/4 whole grains, and 1/4 protein. Healthy plant oils can be used in moderation and avoiding sugar drinks is recommended.
One serving of fruit or vegetables can look like:
- One apple
- 1/2 cup blueberries
- 1/2 cup grapes
- 1/4 cantaloupe
- 1/2 cup broccoli
- 2-3 celery sticks
- 1 cup romaine lettuce
Wear Sunscreen
Protecting yourself from the sun is so important. When you leave in the morning, make to sure to be wearing the appropriate clothing for the day. Layered clothing can help protect against the sun, as well as investing in ultraviolet protective clothing. Sunglasses, a wide brim hat are also highly beneficial to wear. Sunscreen with SPF 15+ will protect you from the elements of the sun. It is recommended to seek shade when possible, and remember to reapply sunscreen throughout the day. You can get sunburned even on cloudy days!
Get Better Rest
With the sunset later, it can mean you stay up later than usual. With warmer, sticky weather can also bring trouble sleeping. It is important to have a consistent sleeping schedule and a comfortable sleeping environment. To help create a more summer-friendly sleeping environment, lower the temperature in your bedroom to about 68 degrees Fahrenheit, along with hanging light blocking curtains and staying away from your phone right before bed. This can lead to better sleep during the summer months.
Stay Hydrated
Summer weather brings hot temperatures, which can lead to dehydration. Mild dehydration can cause tiredness, headaches, and dizziness. This can be avoided by staying hydrated daily. Drinking water can bring many health benefits such as regulating body temperature, aiding digestion, and carrying nutrients along with oxygen to your cells. It is recommended to avoid soda, alcohol and caffeinated drinks as those can pull water from the body and cause more dehydration.
Harvard School of Public Health Water Recommendations:
| Age | Daily Adequate Intake |
| 1-3 years | 4 cups, or 32 ounces |
| 4-8 years | 5 cups, or 40 ounces |
| 9-13 years | 7-8 cups, or 56-64 ounces |
| 14-18 years | 8-11 cups, or 64-88 ounces |
| men, 19 and older | 13 cups, or 104 ounces |
| women, 19 and older | 9 cups, or 72 ounces |
| pregnant women | 10 cups, or 80 ounces |
| breastfeeding women | 13 cups, or 104 ounces |
Resources:
Physical Activity – World Health Organization
How much physical activity do adults need?
Harvard – Hydration Information
Harvard – Nutrition Information
