It is crucial to prepare our bodies for these seasonal changes. Fortunately, we don't need to make drastic changes to take better care of our health.
Here are some important adjustments that will not only help us adapt to the upcoming summer but also benefit our long-term well-being.
1. Prioritize Sleep Over Binge-Watching
One often overlooked but essential aspect of health is sleep. Regardless of the season, we should aim for eight hours of sleep each night. Avoid the temptation to stay up late during long summer days. Sleep is crucial for the healing and repair of our heart, blood vessels, and muscles. It also plays a vital role in building our immune system. Insufficient sleep can reduce infection-fighting antibodies, making our bodies more susceptible to diseases. Establishing a sleep routine, going to bed at the same time daily, limiting afternoon naps to 20 minutes or less, having dinner at least two hours before bedtime, and avoiding electronic devices an hour before sleep can help improve sleep quality.
2. Stay Hydrated
With about 60% of our bodies consisting of water, it's essential to stay hydrated, especially in the summer when heat and sweating can lead to dehydration. Dehydration can result in health problems like fever and chills, and it can also cause unnecessary food cravings. Aim to drink at least eight to nine glasses of water daily. If plain water bores you, try infusing it with fruits like lemon or strawberry for a refreshing taste. Proper hydration helps eliminate toxins through urination, sweating, and bowel movements. Drinking a glass or two of water before meals can also prevent overeating.
3. Maintaining a Balanced Diet
Your diet plays a significant role in staying healthy during changing weather. Focus on consuming a variety of fruits, vegetables, lean proteins, and whole grains. In colder weather, opt for warm, nourishing foods like soups, stews, and roasted vegetables. In warmer months, choose lighter, hydrating foods like salads and fresh fruits. Don't forget to get your vitamins and minerals from a balanced diet to support your immune system.
4. Dress as per changing weather conditions
Dressing appropriately for the weather is crucial for your health. In colder weather, layer up to stay warm and protect yourself from the cold, wind, and rain. In warmer weather, wear loose-fitting, breathable clothing to prevent overheating and excessive sweating. Proper clothing can help prevent illnesses and discomfort associated with extreme temperatures.
5. Maintain Good Hygiene
As we transition from winter to summer, maintaining good hygiene becomes crucial. The heat and humidity of summer create favorable conditions for germs to spread, leading to illnesses like the flu, gastroenteritis, jaundice, typhoid, skin rashes, and food poisoning. Simple hygiene practices such as taking two baths a day, washing hands before meals, using moisturizer to prevent skin rashes, and avoiding eating out or choosing clean establishments can go a long way in staying healthy.
6. Stay Active
Lastly, staying active is a key aspect of staying healthy as seasons change. You don't need to engage in specific exercises; it can be as simple as playing sports you enjoy, such as football, volleyball, or cricket. Health experts recommend getting at least 150 minutes of aerobic exercise per week, which translates to 30 minutes a day, five days a week. Morning exercise is often recommended because it allows you to complete your workout early and move on with your day.
7. Mind Your Mental Health
Changing weather can also affect your mental health. Some people may experience seasonal affective disorder (SAD) during darker, colder months. To combat this, ensure you're getting enough natural light, engage in stress-reducing activities like meditation or deep breathing exercises, and seek support from friends, family, or a mental health professional if needed. Pay attention to your emotional well-being and take steps to address any seasonal blues or anxiety.
Taking care of our bodies doesn't require drastic changes, especially if we're generally healthy. Small adjustments can make a significant difference. It is all about taking that first step towards a healthier lifestyle!
