A Season of Wellness

Beat the heat and make healthy habits part of your summer routine with these 10 tips.

1.Wear sunscreen

This is the Golden Rule for a healthy summer (though you really should wear sunscreen year-round). Choose one marked SPF 30 or higher, and look for the words “broad spectrum” and “water resistant” on the label. Apply liberally every two hours, and don’t forget easy-to-miss spots like your ears, feet, and scalp or hairline. But if you do forget your sunscreen…

2. Treat sunburns immediately 

Alleviate the pain with cool baths or low-pressure showers, and follow up with a moisturizer that has soothing ingredients like aloe vera or oatmeal. You can take a pain reliever such as ibuprofen to help with redness or swelling. Sunburns draw fluid to the skin’s surface and away from the rest of your body, so make sure you…

3. Stay hydrated 

The combination of heat and outdoor activities can lead to dehydration, so drink plenty of water throughout the day. Avoid alcohol and caffeinated drinks, which can make you thirstier. If you crave something besides plain water, try sparkling or add a slice of fruit or cucumber for a burst of flavor. Always having water nearby is a great way to …

4. Keep your cool 

Make sure your home’s fans, air conditioners, or central air units are clean and working properly. Try to be in the shade as much as possible. For a quick cooldown, soak a washcloth in ice water with a few drops of essential oil for fragrance. Squeeze out the excess water and apply the cloth to your face. Keep a cold one close for when you …

5. Work the grill 

Hot dogs and burgers are a summer tradition, but try to include proteins like skinless chicken, turkey breast, or fish. Trim the fat off any meat you prepare and let it marinate for at least 30 minutes before grilling. Serve fresh seasonal fruits and vegetables, or grill them for new flavors. A good summer diet will give you the energy to …

6. Stay active 

Try to get at least 150 minutes of moderate-intensity exercise each week. Not sure what that means? If you can talk, but not sing, while you’re moving, you’re in the right range. Swimming, dancing, bicycling, and brisk walking or jogging are great options. If possible, exercise in the morning or late afternoon, when the weather is usually cooler. Remember to drink plenty of water, and if you’re outdoors…

7. Watch out for bugs 

To keep mosquitoes and other pests away, use an insect repellent that contains DEET. Spray yourself in a well-ventilated area. Unlike sunscreen, applying once is usually enough. If you do get bitten, most bug bites go away on their own, but see a medical professional if you experience fever, chills, body aches, or severe swelling in the bitten area. You can also avoid insects if you …

8. Dress appropriately 

Going on a summer hike in the woods? Wear pants and long socks to ward off nasty ticks. Protect your eyes with sunglasses that block 99% to 100% of UVA and UVB light. Flip-flops are popular, but most are too flimsy to wear for long periods. Save them for the pool or beach, and opt for comfortable sneakers made from breathable materials. And have a fresh pair ready for when you …

9. Take a vacation 

Long periods in a car or airplane can drain your energy, no matter how exciting your destination might be. Take breaks to stretch and walk during long road trips, and pack your own healthy snacks for the plane ride. If you’re staying at a hotel, make use of the gym facilities, or find a workout you can do in your room with an online video or a phone app. And above all…

10. Prioritize your mental and spiritual well-being 

We tend to associate depression and stress with winter. But summer can also come with changes in our routine or pressure to make the most of the days. Remember that all seasons are a gift from God, and there is a season for every activity under the heavens (Ecclesiastes 3:1). Make time for self-care and activities that bring about peace and clarity, such as Bible study, art, or journaling.