Tips for enjoying a healthy summer you can’t ignore

Summer is the time of year when we subject our bodies to the greatest number of changes. Heat, prolonged exposure to the sun, changes in diet, those plans that disrupt routine… All of this can be detrimental to health. Therefore, the health experts at Ribera Salud recommend that you follow these tips to avoid the dangers of the sun and to ensure that your diet is not affected by the changes.

Health tips for sun exposure

It is inevitable to want to be brown during the summer. Despite this, you should know that not everything happens, remember that the skin has a memory and bad practices in sun exposure can have consequences. Do not forget :

1. avoid exposure to the sun during the central hours of the day. Remember that prolonged exposure to the sun can cause heatstroke.
2. You have to apply sunscreen 30 minutes before sunset. Repeat the action often, especially if you find yourself in the water.
3. Even if the weather is cloudy, you must protect your skin. Not seeing the sun makes you forget the danger and you can get burned.
4. There are drugs that can cause allergic reactions. If you’re on treatment and want to sunbathe, talk to your doctor regarding how to do it.
5. Do not forget that children under 6 months should not be exposed to the sun. Protect them with a t-shirt, hat and sunglasses. Remember that they need to drink water regularly to avoid dehydration.
6. Older people are more likely to become dehydrated, so it is important that they stay in cool places.
7. Drink a lot of water and do not replace it with sugary, alcoholic or caffeinated drinks, they contribute to dehydration.
8. Remember that what is harmful to health is excess and not exposure to the sun itself. Be responsible.

Summer diet tips

Changes in routine during the summer inevitably lead to changes in diet. That’s why it’s important to remember to follow some guidelines that will help you stay healthy during

1. the summer period: Water is essential. During the summer, the body becomes dehydrated more easily, so it is important to drink water constantly.
2. Try to stick to your schedule. Eat 5 meals a day is essential not to lose the routine.
3. Avoid pastries, sugary drinks and processed foods. They don’t provide nutrients and can harm you.
4. Avoid pecking between hours. Usually, we try to fill the spaces of time when there is no activity by eating. Look for healthy activities to fill those times. Cycling, walking or swimming can be a good thing are essential. Try to eat at least 3 fruits a day. In addition to helping you stay hydrated, they provide vitamins, minerals, fiber, and antioxidants.
5. Eat fish. Take advantage of the summer to eat fish, especially taste the fatty fish typical of the time: sardines, anchovies, bonitos… They are a source of omega 3 and it is advisable to consume them twice a week.
6. The cold chain is important. Pay attention to the heat when shopping or taking food out of the fridge, it is essential that it maintains an optimal temperature to avoid bacteria.

Food is very important at all times, but in the summer you should be more vigilant in the summer for both adults and children. If you want more information, check out these dietary tips from the specialists at Ribera Salud.