Summer is approaching fast, and it’s a lot more fun when you’re feeling healthy and taking the steps to maximise your wellbeing. We want our patients to feel their best this summer, so we’ve compiled a list of our top tips to stay happy and healthy throughout the warmer months.
Eat healthy this summer
A lot of summer foods are very high in sugar, and low in nutritional value. We all like to enjoy a sugar filled ice cream every now and then, but it’s best to balance that out with foods that are healthier for you. There are many healthy alternatives to common summer foods that will nourish you much better. A couple of our best healthy summer food ideas are:
– Smoothies. If you’re after something cool and refreshing, a smoothie is the perfect healthy choice. Rather than a scoop of ice cream, try blending fruit and ice or cold milk for sweetness. You can introduce spinach, nut butters and more to ensure that you are meeting your needs for protein, fibre and greens. They are also portable and delicious! Check out some fantastic smoothie recipes here.
– Homemade icy poles. Many of the icy poles or ice creams that you buy from the supermarket come packed with sugar and additives. A great alternative is to get a set of icy pole moulds and make healthier icy poles. This is a fun activity to do with kids and a great way to help them to eat healthier. You can use fruit juice, coconut water or yoghurt as a healthy option.
You can also look online for inspiration. There are plenty of good lists with suggestions for healthy snacks and desserts, such as this one.
Get enough sleep
Sleep is an essential component of good health. Getting enough good quality sleep each night can support weight loss, improve your cognitive performance, and even enhance your athletic performance by improving your fine motor skills, endurance and reaction time. You’ll also benefit from a reduced chance of getting sick, lower stress and lowered risk of severe health problems such as heart disease. If you want a healthy summer, getting good sleep needs to be at the top of your to-do list!
How much sleep do you need?
We recommend getting at least 7 hours of sleep per night. If you’re struggling to get enough sleep or you are waking up through the night, book an appointment with your doctor to figure out the cause and improve your sleep as soon as possible.
Keep up your exercise
An exercise routine that is easy and comfortable on a temperate day can quickly become difficult or even dangerous on a hot and humid day without taking the necessary precautions. While a hot, sticky day might make it harder to stick to your normal exercise routine, staying happy and healthy also means staying active this summer. Here is our advice for exercising in the summer months:
– Be aware of heat stroke and heat exhaustion. These are both risks during hot Australian summers. Be aware of overheating, dizziness, a rapid pulse, confusion and nausea. Know these warning signs and take steps to address them straight away. Learn more about heat stroke here.
– Hydrate! Because you will sweat more through the summer, it’s important to ensure that you’re keeping up your fluids appropriately. If you’re aiming to do a full workout, a sports drink with electrolytes is a good idea to keep up your hydration levels.
– Switch up your exercise routine. Do you normally go for a jog outside in the full sun? That might be a perfect choice in the cooler months, but too much on a hot day. When the weather forecast is looking hot, switch things up. You could exercise first thing in the morning before the heat of day hits, or go for a run on a treadmill inside an air-conditioned gym. Alternatively, you could opt for a cooler activity like swimming.
Don’t forget to slip slop slap seek and slide.
Sun safety is another essential this summer. Queensland has one of the highest skin cancer rates in the world, with 3,600 people diagnosed with melanoma every year. Our levels of UV exposure are also some of the highest in the entire world.
So remember to:
– Slip on covering clothing, such as long sleeves.
– Slop on plenty of SPF30+ sunscreen
– Slap on a broad-brimmed hat
– Seek shade. Carry a sun umbrella or seek a shady spot
– Slide on sunglasses to protect your eyes from the sun
Staying sun safe will reduce your chances of cancer and help to prevent dreaded sunburn.
Soak up the mental health benefits of summer
Summer is a great time to focus on wellness and boosting your mental health. Just some of the reasons summer can be great for your mental health include:
– Higher activity levels. People are more likely to be active in summer. Take this opportunity to explore the great outdoors, go swimming at the beach, play with your kids in the park, and jump in the pool. This exercise benefits your mood and reduces stress.
– Improve your sleep schedule. Sleep in a cool room, practice good sleep hygiene, exercise regularly and take advantage of the sun rising early to reset your sleep schedule this summer.
– Make the most of the summer holidays. Many of us have time off from work or study during the summer months. Take this time to connect with loved ones. This can reduce anxiety and depression while improving your self-esteem and possibly even boosting your immune system!
If you’re finding yourself feeling flat, stressed or unhappy this summer, there is support available for your mental health. You can talk to your doctor about getting a mental health care plan.
Unplug
With the range of outdoor activities and holidays available through summer, it’s a great time to build healthy habits and do a digital detox. Try to reduce your screen time this summer and spend more time being active and living in the moment. Reducing screen time can help encourage you to remain active, reduce your fear of missing out, and encourage spending time outdoors. Try blocking out at least one day each week to reduce your screen time this summer.
Enjoy the great outdoors
Queensland is home to over 900 islands, the Great Barrier Reef, stunning rainforests, beautiful beaches and picturesque waterfalls. Indigenous Australians have enjoyed these landscapes for at least 60,000 years, and this is a tradition that we continue every time we go out to enjoy the beautiful nature that we are lucky to be surrounded by. There is a reason that people have enjoyed being out in nature for so long!
Scheduling regular time in nature can:
– Improve your concentration
– Improve your problem-solving skills and memory
– Improve creativity
– Enhance your wellbeing
– Support resilience and coping skills
– Reduce blood pressure and heart rate
If you’re looking for advice on how to take care of your health this summer, you can speak with one of our friendly and empathetic doctors. Book your appointment online today or call Peregian Family Medical Centre on 07 5471 2100.
All information is general in nature and is not intended to be a substitute for professional medical advice. Peregian Family Medical Centre can consult with you to confirm if this advice is right for you.
