As our summers get longer, and the heat ramps up, many of us are concerned with protecting ourselves from illness. But there’s no need to worry if you don’t let your health slip. There are a number of habits that will help improve your overall quality of life during this time of year as well as some simple advice on how to avoid illnesses.
1. Get Enough Sleep
It may not be easy to stay in bed all day because we get so caught up in our smartphones or emails, but getting enough quality sleep is an important part of healthy living. We should aim for 7-8 hours of regular sleep each night. It doesn’t matter how tired we feel we are — it really matters that we have a good night’s rest. Getting adequate sleep helps you to focus better at work and perform better at school. It also allows us to recover faster from injuries, sore muscles and other medical problems. If you’re struggling to get into a consistent routine and feel sluggish and exhausted, try having a sleep specialist help you.
2. Exercise Every Day
As a busy professional, I know most people who get too little free time to exercise. They give themselves excuses, such as they forgot about their lunch break or their children were napping. You may find yourself wondering why you spend so much time scrolling through social media or watching Netflix — but it makes sense! Exercising regularly can make you healthier and happier. It can help improve your mental and physical well-being, which means more energy, creativity and motivation. When you take care of your body and mind, everything else falls into place. Try exercising for 30 minutes most days of the week. Some aerobic exercises, like walking around the block or running on a treadmill, might even count. Other options include interval training, where you alternate between high-intensity short bursts of activity (like sprinting) or low-intensity steady state movements (like stretching). Don’t forget that any type of workout will benefit the body and spirit.
3. Eat Well & Drink Plenty Of Water
We know eating the right food is important when it comes to staying healthy and happy, but drinking plenty of water during hot summer months is even more critical. Drinking water throughout the day is essential, especially if you’re sweating profusely or suffer from headaches or migraines. Dr. Jason Fung advises: “Drinking 8 glasses of water per day helps cool down our bodies and reduces fluid loss. Too much water intake can cause dehydration, so aim for 60-90% recommended fluid intake, but don’t exceed that total. And while it feels great to be thirsty and want to hydrate, remember to drink it slowly.”
4. Limit Stress
We all know stress affects our mood and productivity. For those of us who deal with chronic stress, limiting how often we use our phones, TV, computers or other devices can help reduce its effect. The American Psychological Association recommends a set of rules every day to prevent negative thought patterns and thoughts that trigger stress. These suggestions cover topics like what to look for in others so you won’t think someone wants something because of how you are feeling and whether you have empathy and understanding for them. Do you realize you’re always being watched? Can you relax with yourself in a quiet room without distractions? Acknowledge how much time you spend thinking about work, family or friends. Being mindful is key to staying calm. In addition to working out to manage your stress, consider taking deep breaths and learning how to slow down. Find ways to connect with loved ones and see that your mind isn’t wandering as much.
5. Quit Smoking
Tobacco use causes millions of deaths in the United States each year but is manageable if you quit early. Although nicotine reduces blood pressure quite significantly, it’s actually bad for your heart as well. Studies suggest that quitting smoking can lower your risk of certain cancers, including lung cancer. The National Cancer Institute recently reported that smokers had higher risks of developing melanoma than nonsmokers. However, quitting tobacco can put you in a very different class compared to non-smokers: it costs money, requires constant attention to health and needs discipline to stay away from cigarettes. Be sure to tell your doctor if you’re considering making a transition to a smoke-free lifestyle. Even if you do have a prescription for medication, check with your healthcare provider first before changing medications or starting another course of treatment. Not every smoker will successfully stop using tobacco and finding a support group or program can be helpful.
6. Take Care of Your Body With Clean Eating & Active Lifestyles
Staying physically fit is a priority, especially since many people work outside or are sedentary most of the day. By maintaining a calorie deficit and staying active, you can improve your cardiovascular and muscle endurance. Remember that the goal is not necessarily to lose weight or reach your ideal body weight; after all, losing weight happens with age, too. Instead of dieting or going on restrictive diets, simply make small changes every day that encourage self-care and self-love. Keep track of daily calories by logging on your phone. Most fitness apps provide daily logs that track a variety of things, including weight, steps, distance walked and activities completed. Track your workouts and take pictures of yourself doing everyday activities like chores or housework because it keeps things interesting.
7. Enjoy Nature More Often
Spending time outside will undoubtedly promote relaxation and help boost your immune system. Spending time near trees, flowers, birds and animals can activate regions of the brain associated with happiness and enjoyment. According to studies, spending time outdoors leads to increased feelings of belongingness, gratitude and joy. So pack yourself a picnic basket or go hiking nearby. Whether you’re traveling or just going to visit with family and friends, enjoy nature at least once a week. Stretching, swimming or biking along trails can also be relaxing activities that you can do almost anywhere.
