We have finally reached the official start of summer and the scorching hot temperatures we long for all winter. This means there are many outdoor barbeques, frozen beverages and time spent outside enjoying the weather, while it lasts! There are a few things to consider this time of year for your health including hydration, sun protection for your skin, hair and eyes and of course healthy eating!
Dehydration is very common in the summer months, as we tend to sweat a lot more and literally dry out in the sun. Take a close look at your urine the next time you void and note its color, unless you are taking vitamin B complex, your urine should be clear or a very light yellow. If your urine is dark this is an indication you are not adequately hydrated. For most people this means up to 2 liters of water in the summer months. When you are planning a day trip, ensure water is the first thing in your beach bag or hiking pack and, if possible, try to avoid plastic water bottles as they can leach harmful chemicals, especially in the heat. Glass or aluminum are the best choices and as always, filtered water is optimal.
As I walk around Markham and Toronto I can’t help but notice how many people are sun burned head to toe. I have seen everything from blisters to peels and I want to make sure that everyone is taking the time to apply sunscreen frequently and properly. If you don’t spend a lot of time outdoors, it is still very important to put SPF on as you’re walking from the bus or car to work, your skin is still exposed to harmful ultra violet rays. If you plan on spending more time in the sun, make sure you apply a minimum of 15 SPF every hour. If you are sweating profusely or swimming, make sure to apply even more frequently. If you have thin hair or a sensitive scalp, look for SPF for your hair. It comes in a spray and is a good way to protect your scalp and hair from being burnt. Just like sunscreen, your eyes also need protection from the sun year round but especially in the summer months. Without protection, the sun can predispose to eye conditions like cataracts, and macular degeneration but can also cause actual sunburn of the eye tissue. When looking for sunglasses, choose ones that provide full protection from ultraviolet light, which will have one of the following labels:
-Lenses block 99% or 100% of UVB and UVA rays
-Lenses meet ANSI Z80.3 blocking requirements.
-UV 400 protection.
And now for my favorite topic, food and drinks! As much as I love to barbeque, it is not the best thing for your health. Grilling meats (especially if you get blackened grill marks) can pose some health risks. These grill marks are carcinogenic as they produce heterocyclic amines (HCAs). The best way to protect yourself from these carcinogens is to marinate your meat for at least several hours in a liquid base with antioxidant rich herbs like rosemary, turmeric, thyme, garlic, oregano and other herbs. Doing this can dramatically decrease the formation of HCAs and increase the flavor or your meal, double bonus! Make sure you don’t overcook your meats and try to ingest them rare to medium. It is also a great idea to add plenty of antioxidants to your meal for further protection. This can include a nice freshly made iced black or green tea or red wine but most importantly a variety of dark, colorful fruits and vegetables. Try making a big kale and spinach salad with tomatoes, carrots, beets and bell peppers with a nice olive oil dressing to pair with your grilled meat. Your taste buds and body will all benefit from this healthy alternative.
As you’re basking in the sun and craving an ice-cold beverage, consider making a smoothie at home instead of a Starbucks frappucchino (which by the way can contain up to 600 empty calories). A smoothie can contain up to 6 servings of fruits and vegetables and is rich in antioxidants, fiber, essential fatty acids and more! Try adding almond milk or a sugar free juice to the blender (fresh squeezed is the best), a few handfuls of spinach and kale, frozen raspberries, blueberries, half an avocado or banana, 1 TBSP of chia seeds (rich in omega 3 and fiber) and a scoop of Greek yogurt. Blend and enjoy as your new favorite summer drink for your mind and body!
Have a healthy and happy summer and don’t forget about these tips as you enjoy the next few months.
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