Long summer days and holidays are fast approaching and we all look forward to enjoying more time outdoors with friends and family. But along with summer come seasonal risks, such as heat stroke, sunburn, dehydration, allergies, insect bites and traveller’s diarrhoea. Prepare for summer like a pro with these top 10 tips from Vitaminology’s Nutritional Therapist Melanie Dixon.
- Balance sun and shade
Make sure to get some midday sunshine every day to boost your levels of vitamin D, sometimes called the ‘sunshine vitamin’. Vitamin D is crucial for calcium absorption and bone health. It also regulates the immune and cardiovascular systems and is involved in skin, reproductive and brain health and cancer prevention. We need at least 10 minutes of sun exposure a day from March to October, but it’s important to avoid sun burn, not least because it is ageing and can spoil your holiday!
- Wash, exfoliate and moisturize
Dirt, oil and bacteria can build up on the skin, particularly during the summer when we are prone to sweating more. More frequent showering can also leave the skin feeling dry. Cleanse your skin each morning and night with a mild, balanced pH and alcohol-free cleanser and limit exfoliation at this time of year, as it can make your skin more sensitive to the sun.
Keep your skin well hydrated with thirst-quenching masks and use a moisturiser containing SPF30 or above and vitamin A or C to provide sun protection and antioxidants to help mop up damage from UV rays. Avoid make-up, or switch to lighter products which allow your skin to breathe, such as a tinted moisturiser.
- Exercise
Getting outdoors and keeping active helps to improve blood flow. This brings vital oxygen to all of our body cells, so that they repair and regenerate to keep us functioning well. Exercising and being outdoors in nature is well-known for its benefits in improving mental health and wellbeing. You could enjoy a gentle walk through a park, forest or on the beach, or do something more energetic like go for a run, bike ride or even try cold water swimming! Keeping active helps to maintain a healthy weight and reduce the risk of obesity-related illnesses such as diabetes or cardiovascular disease.
- Stay well-hydrated
We sweat more in the summer, so it’s important to keep plenty of fluids on board. We need a good fluid intake to keep our bowels moving regularly to eliminate toxins, and to keep our cells well hydrated.
Aim to drink small glasses of water throughout the day and reduce or avoid caffeine or alcohol, which can be dehydrating. Iced herbal or fruit teas, or spring water with a slice of lemon or some cucumber can be particularly refreshing. Coconut water is a great way to replace any lost salts (electrolytes) if you’re feeling dehydrated, or perhaps try a slice or two of watermelon, which has a high water content.
- Eat plenty of antioxidants
Exposure to the sun, exercise, eating grilled and barbecued foods, drinking alcohol and burning the midnight oil can all contribute to excess free radicals and oxidative damage in the body. Antioxidants help to mop up this damage. Eat plenty of dark berries and vitamin-C rich foods daily, such as citrus fruits, kiwi, cantaloupe melon, peppers, broccoli, Brussels sprouts, red cabbage, cauliflower and watercress.
- Reduce allergens
Allergic symptoms tend to develop from an excess of histamine in the body. Histamine is produced naturally in the body as part of the immune response, but it can be overactive in some people. if you suffer with seasonal allergies like hay fever, rhinitis or hives, consider taking a supplement complex that helps to support the clearance of histamine. Look for supplements which contain natural ingredients such as vitamin C, bioflavonoids, quercetin and bromelain, which all help to clear excess histamine from the body.
- Look after your eyes
Protect your eyes from the harmful UV rays outdoors by wearing sunglasses or hats and avoiding looking directly at the sun. Take special care around water, where the sun reflects back into the eyes. Eat plenty of foods rich in vitamin A and lutein which are great for eye health (think fish oil, liver, eggs or red and orange vegetables such as peppers, carrots, pumpkin and sweet potato).
- Bite back at insects
Use a natural bug repellant free from harmful chemicals and cover up at dusk if you’re in a midge or mosquito area. If you’re unlucky enough to get bitten, you will know all too well the irritating swelling and itching that this can cause. Reduce the inflammation using natural and cooling preparations that contain ingredients such as tea tree oil, mint or chamomile.
- Get savvy with supplements
Vitamin C and Quercetin are powerful antioxidants that can help to clear histamine associated with those irritating seasonal allergies. Remember that dehydration, sun, sea and sand are often the perfect setting for cystitis – have some D-Mannose to hand to alleviate urinary tract infections. Finally, you might not be able to pronounce it, but Saccharomyces boulardii probiotics can support a healthy gut microbial balance and reduce the risk or severity of traveller’s diarrhoea.
- Sleep well
Getting a good night’s sleep allows the skin time to repair and regenerate. Sleep under a light duvet and aim to sleep for 7-8 hours each night. Stick to a regular bedtime routine, going to bed and waking up at the same time each day. Switch off electronic devices and screens a couple of hours before going to bed, relax by reading a book or listening to music and go to bed in a dark, cool room.
Revitalise yourself by making these simple dietary and lifestyle changes and keeping a few handy supplements to hand to help you to make the most of the summer months. Eat well, live well, be happy and enjoy the sunshine!