Sometimes the dog days of summer don’t always equate to me making the healthiest choices. I love partaking in my fair share of meals consisting of pizza and ice cream, the occasional deck evenings sipping on margaritas or wine, and the way-past-my-bedtime nights watching movies with the kids or reminiscing with friends and family. After all, life isn’t sweet without the occasional indulgences from time to time! So while I can’t say “no” to many summer-inspired temptations, I do try hard to set a good example for my young family and reign in the excess when poor foods and lack of sleep have us feeling less than stellar.
I’ve always been a firm believer that good overall health doesn’t have to come with a hefty price tag – and by price tag, I mean both literally and figuratively. Feeling good shouldn’t have to cost you very much (unless you have an acute or chronic condition that requires intensive care), but it also shouldn’t have to consume exorbitant amounts of your time or energy. We all need the basic requirements in the form of proper nutrition, activity, and sleep, but a good mental and spiritual outlook is often just as important. If the dog days of summer have you feeling a bit sluggish on all levels, these tips may be helpful.
Carve out some “me” time
Summer often means relaxation – but with the children home from school, family get-togethers, and summer holidays, it can sometimes be difficult to find some quiet time to reflect and recharge your batteries. Many parents report that family vacations often don’t even feel like vacations, and even more parents are ready for school to start up again by the time August rolls around! I know first-hand that it can be very difficult to “break away” sometimes, but alone time is important to include in your schedule. Perhaps it means waking up an hour earlier for a peaceful cup of coffee or scheduling a yoga session at one of our local facilities. Off-hours at the beach are the perfect way to catch up on some mindfulness and meditation. If you are a parent to young children, Seven Mile Island offers many day camps, and other resources – like care.com – can offer assistance in the form of childcare, pet care, and even household duties. Utilize your quiet time for reflection and gratitude. We all need a little “me” time, and the summer months should be no exception!
Stay extra hydrated
Dehydration can happen to anyone at any time, but the summer months present a higher risk. Long beach days, outdoor activities, and even the occasional alcoholic beverage can all lead to dehydration in the summer heat. Dry mouth and dizziness are the most common signs that fluid hasn’t been adequately replaced. Heatstroke is the most severe form of dehydration and can occur when your internal temperature rises too high. Stay ahead of dehydration by drinking plenty of water, taking breaks from strenuous activity, and not overindulging in alcohol. Take it easy on extra hot days and save your physical activities for the early mornings or late evenings when the heat dies down a bit. Remember to take extra precautions with children, the elderly, and women who are expecting or breastfeeding. Children may not always ask for water and may not be able to effectively communicate how they are feeling.
Try to maintain a regular sleep schedule
For many people, summer offers the perfect respite from rigid schedules and to-do lists. However, it is still best to keep up with the proper quality and quantity of sleep by not veering too drastically from your typical schedule. Sleep is definitely “bidirectional” – in that many health problems can contribute to lack of good sleep, but lack of sleep can cause a whole host of different problems that afflict our health. A good quality sleep can strengthen our immune system, help with mental clarity, repair the cells that promote skin and hair health, as well as bolster our overall wellness and provide energy and stamina for the day. A good sleep schedule consists of sleeping from about 10pm to 6am. This allows adequate time for the hormones that repair the body to be released (somewhere around 2am). If you are having difficulty falling asleep, staying asleep, or both, your doctor or pharmacist can offer some safe options. Children should try and follow a healthy sleep routine, too. Young bodies and brains need adequate sleep to grow, learn, and feel happy.
Remember the basics
Summer can be a relaxing time, but it is still important to keep up with the basic habits that keep us feeling good on a day-to-day basis. Remember to protect both your eyes and skin from the sun’s harmful rays with a good quality sunscreen, protective clothing, and eyewear. Proper nutrition is also a key component to feeling good. Summer is the perfect time to zest up a diet with fresh fruits and vegetables. I don’t like a cold, weak salad, but add some fresh veggies, olive oil, and seasonings and I’ll eat it! Try to take it easy with alcohol, especially the calorie and sugar-laden concoctions. A nice alternative to a margarita or pina colada is to mix your favorite alcohol with fresh fruit juice and club soda. The beach towns also offer endless opportunities to get out and get moving. Lastly, it is never too early to start gearing up for the grind again. Schedule annual appointments with your family doctor or pediatrician, stay on top of medication refills should you need any, and continue with dental and eye exams.
