Written by Vera Coetsee, Health and Nutrition Coach
8 July 2024
The summer months bring warmer weather, more time spent outdoors, and a change in daily routines. While the summer can be an enjoyable time of year, it’s important to take steps to maintain your health and wellbeing during this season. With many of us escaping the heat in Hong Kong to travel abroad, we want to avoid falling sick while travelling. Falling ill while travelling can quickly put a damper on your plans and experience.
Staying hydrated, protecting your skin from the sun, being mindful of food safety, and getting enough physical activity are all crucial for supporting your overall health through the summer. By implementing a few simple healthy habits, you can make the most of the summer weather while also caring for your body.
Top Tips for a Healthy Summer
- Stay Hydrated – Drinking plenty of water is crucial during the warmer summer months to replace fluids lost through sweating. Carry a reusable water bottle with you and aim for at least 8 cups of water per day, or more if you’re very active or spending a lot of time in the heat. If you’re out with friends and drinking alcohol, drink one glass of water between every alcoholic drink to avoid dehydration. Read our tips to reduce alcohol blog post on our website.
- Eat Seasonal Produce (especially green veggies) – Take advantage of the abundance of fresh fruits and vegetables available during the summer. Load up on hydrating options like watermelon, berries, tomatoes, and leafy greens. Grilling or enjoying raw, unprocessed foods can make for light, healthy summer meals.
- The Power of Protein – Meat, fresh fish and beans/legumes salads are what summer is all about, and in order to eat a healthy balanced diet, eating one small portion of protein with each meal will go a long way to keep you full for longer and help to stop you snacking between meals.
- Protect Your Skin – Exposure to the sun’s UV rays increases significantly in the summer. Be diligent about applying a broad-spectrum sunscreen with an SPF of 30 or higher every time you go outside. Wear protective clothing, hats, and sunglasses as well. Seeking shade when possible can also help prevent sunburns and skin damage. Learn more about our Summer Sun Safety Promo which can help you protect your skin this summer on our Instagram account.
- Stay Active – The warmer weather makes it easier to get outside and move your body. Go for walks, hikes, swims, bike rides, or try new summer sports. Staying active not only keeps you physically fit, but can also boost your mood and energy levels.
- Take a Probiotic – Maintaining good gut health is important when travelling, as changes in diet, stress, and exposure to new environments can disrupt the delicate balance of bacteria in the digestive system. To support a healthy gut flora while on the road, it’s recommended to start taking a probiotic supplement a week or two before your trip. Look for a high-quality probiotic containing strains like Lactobacillus and Bifidobacterium, which are hardy and can survive the acidity of the stomach.
By following these simple tips, you can enjoy a happy and healthy summer season. Remember to also focus on your mental health by switching off your work emails and computer and be fully present on your holiday. If you are feeling unwell or would like to get support to stay healthy this summer, make an appointment at our clinic here.
Sources:
Sniffen JC, McFarland LV, Evans CT, Goldstein EJC. Choosing an appropriate probiotic product for your patient: An evidence-based practical guide. PLoS One. 2018 Dec 26;13(12):e0209205. doi: 10.1371/journal.pone.0209205. PMID: 30586435; PMCID: PMC6306248. https://pubmed.ncbi.nlm.nih.gov/30586435/