Carefree is an adjective that often comes to mind when describing summer. After all, it is the season of warm weather, longer days and vacations.
“With all the good summer offers, it also brings some considerations … and opportunities to improve your health,” says Karlee Curtis, PA-C, a family medicine physician assistant with ThedaCare Physicians-Appleton North.
Here, Curtis shares tips for optimizing and safeguarding your health and well-being this summer.
5 Ways to Prioritize Summer Health
1. Sleep Soundly
“If you’ve noticed sleeping well feels more difficult in the summer, you’re not imagining it,” Curtis says.
Summer can impact sleep quality in a couple of ways.
- Longer days and daylight saving time combine to affect circadian rhythm, the body’s internal clock. With the sun setting later at night and rising earlier in the morning, many people find it harder to fall and stay asleep in the summer.
- Warmer weather can make it more difficult to get comfortable. While experts say 60 to 67 degrees is the ideal temperature for sleep, it’s difficult to maintain that when the mercury rises outdoors.
- Lifestyle choices of all kinds can wreak havoc on sleep schedules. These can range from more packed social and family calendars to altered eating habits to drinking more alcohol.
Follow these tips for better summer sleep:
- Try to stick to a consistent sleep-wake schedule, even on weekends. At the same time, don’t stress about the occasional night of suboptimal sleep. Simply try to get back on track.
- Keep your room cool and air circulating with a ceiling fan. Choose lightweight, breathable pajamas and bedding. A cool shower before bed also can help.
- Set the stage for sleep with a darkened room. But remember to let in a little light in the morning to help you awaken naturally.
- No matter the season, create a wind-down routine that includes shutting down devices 30 to 60 minutes before bed.
- Try relaxation techniques to help you fall or stay asleep. Box breathing and 4-7-8 breathing are great options. For box breathing, inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for several cycles. For 4-7-8, breathe in for a count of 4 seconds, hold for 7 and exhale through your mouth for 8. Repeat for several cycles.
2. Hello, Hydration
Staying hydrated is important year-round, but especially in summer. Heat, humidity and increased activity levels can all impact the amount of water you need to drink.
These tips can help ensure adequate hydration:
- Water is best. Make it more interesting through adding a slice of lemon or lime. Other no-sugar options include tea, black coffee and fizzy water.
- Keep a water bottle at close reach throughout the day.
- Exercise caution with alcohol, as it increases your risk for dehydration.
- Fruits and veggies can help you stay hydrated. Produce with high water content includes cucumbers, tomatoes, melons, strawberries and lettuce, to name just a few.
- Help ensure the children and older adults in your life stay hydrated. In their busyness, it’s easy for kids to overlook drinking enough water. Older adults are more prone to dehydration but at the same time often feel less thirsty. Staying hydrated can take a concerted effort for older adults.
3. Safeguard Skin
Sunburn and bug bites may not seem like large threats, but they can have serious consequences for your health. Taking some simple precautions can help you avoid sunburns that can up your risk for developing skin cancer, as well as insect-borne illnesses.
- Choose a broad-spectrum sunscreen of at least 30 SPF. Reapply at least every two hours. Apply as often as every 40 to 80 minutes if you’re participating in water sports, sweating heavily or getting a lot of direct sun. Don’t forget, sunscreen is a must when spending time outdoors, regardless of whether it’s cool, warm, sunny or cloudy.
- Shield your eyes with sunglasses. A wide-brimmed hat also can protect both your eyes and skin.
- Tick-borne illnesses continue to become more widespread. To avoid getting bitten:
- Apply an Environmental Protection Agency-approved insect repellant when spending time in areas where ticks may be present, such as in tall grass or wooded areas.Wear long sleeves and pants, and light-colored clothing so you can spot where ticks may have latched on.For those spending extended time outdoors, treating clothes and boots or shoes with products containing the pesticide permethrin will kill ticks when they make contact with gear. Apply only to clothing, not to skin.
- Shower or bathe after spending time outdoors, and inspect for ticks.
4. Embrace Exercise
“Summer offers an excellent time to get active,” Curtis says. “The longer days and milder weather can make it easier to get outdoors for exercise, which benefits both your physical and mental health.”
Try walking, hiking, biking, swimming or kayaking. Strive to embrace all four pillars of fitness: cardio, strength, flexibility and balance. It’s a great idea to vary your routine to include weightlifting or bodyweight training as well as a practice like yoga or tai chi that can help with balance and flexibility. These also can give you indoor workout options for hot-weather days.
5. Nurture Nutrition
With a bounty of peak-season fruits and veggies available in summer, now is great time to double-down on nutrition goals. In-season, locally grown produce not only tastes better, it’s also more nutrient-dense and less expensive.
Strive for a balanced diet that includes lean proteins, whole grains, and fruits and veggies. If you need additional guidance, talk with your primary care team. ThedaCare registered dietitians also will be on hand at many Downtown Appleton Farm Markets throughout the summer and fall to answer your questions. And check out our library of dietitian-approved recipes.
Here For You This Summer
“Summer is meant to be enjoyed, but a little intention goes a long way,” Curtis says. “By staying mindful of healthy habits, you can make the most of the season while supporting your long-term health.”
From quick access through your primary care clinic to virtual and urgent or walk-in care, ThedaCare is here for all your summer health needs.
