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Summer Tips for healthy lifestyle

 
 
 

    

 
 

Always apply suncream
It is important to use a suncream lotion of at least SPF 30 in order to protect your skin from harmful UV rays. For sensitive skin, a mineral-based sunscreen is best. Don’t sit in the sun in peak hours between 10am and 4pm in order to minimize UV radiation. If you are planning to be out in the sun for a long period of time, reapply suncream every two to three hours.
Drink plenty of water
During the hot summer months, heat and sweat can leave your body dehydrated. A lack of water is harmful to your body and can also make you crave food when you’re not actually hungry. It is incredibly important to keep yourself hydrated by drinking at least eight to nine glasses of water a day. Bored of water? Add some low calorific flavoring to water such as a piece of fruit, or opt for healthy alternatives like green tea or coconut water.
Beware of ‘healthy’ smoothies
Fruit smoothies are a great way to get your five-a-day and keep refreshed throughout the summer, but watch out for smoothies made with frozen yoghurts or ice cream as they can be extremely calorific.A healthy smoothie should be made with fruit, juice, low fat-yoghurt and ice. Use any fruit you might have or have kept in the freezer, and throw it all in a blender to make a perfect summer drink.
Exfoliate
Summer means an increase of dead skin cells so it is important to exfoliate your skin to keep it smooth and silky. You don’t need to buy any expensive products to achieve that summer glow; simply use a loafer for a light scrub or make your own exfoliation lotion using a handful of oatmeal, milk and yoghurt. 
Keep up the exercise regime
Before you hide those running shoes in the wardrobe, remember summer exercise doesn’t have to stop because of the rising temperatures. Instead of working out outside, change your exercise plan and take it indoors. Join a gym, take up a step class, or get a group of friends around for an afternoon of exercise DVDs.
Get wet
Summer is the perfect time of year to get wet! Boring runs in the cold wintery weather can be swapped for a summer swim at your local pool or gym. Start by swimming for 10 minutes and increase the time over the following weeks by doing front crawl, breaststroke or backstroke to mix up your cardio workout. A 30 minute session of this full body workout will burn almost 400 calories! If swimming laps isn’t your thing, join a water aerobics class or create your own aerobic workout with jumping jacks, marching and jogging in water. 
Olive oil
Olive oil is a healthy fat which contains essential fatty acids that help skin resist UV damage. These fatty acids are also part of the cell membranes that keep in all that moisture your body loses through heat and sweat during the summer. In order to protect your skin and keep it supple, consume about 1 tablespoon of olive oil daily or add it to a healthy salad or fish dish in order to get all those essential fatty acids.
Protect your glossy locks 
Our hair suffers a lot during the summer. Constant heat, sun damage and chlorine takes a toll on our hair and can leave it feeling limp and dull after the holidays. If you’re planning on swimming a lot during the summer, it is advisable to use anti-chlorine shampoo and conditioner to help neutralize the chlorine from your hair. If possible, minimize the use of hairdryers, straighteners and other heating products. Towel dry your hair, apply a handful of mouse and revel in beachy summer waves. 
Eat healthy by the pool 
When the sun is beating down, the idea of seeking out the nearest ice cream stand is seriously tempting. Stay strong by being prepared, and pack a cooler full of healthy snacks and juices. Fill your ice-box with ice, bottled water, sandwiches, vegetable sticks with hummus, yoghurts and endless amounts of fruit.
Take up a new hobby 
Summer is the perfect time to take up a new activity. Gardening is a great way to enjoy the outdoors and will actually help you burn some calories! Planting a herb garden is a fantastic way of getting your hands dirty, having quick access to some healthy flavours for your summer meals and, if you have kids, get them involved in playing outside.
If gardening isn’t your thing, get some inspiration from Wimbledon and try your hand at some tennis or golf. Pilates is the perfect alternative for some alone time in the garden. Roll out a towel and have some fun trying out planks and some breathing techniques in the sun.
Source: [Hello Magazine]

Ten Summer Health Tips for Seniors to Beat the Heat

As we age, we should be more aware of the potential health risks that are uniquely associated with both our age and the changing seasons. While people of all ages face specific health risks, seniors have particular health risks that need to be understood and monitored, especially in the heat of the summer. Here are 1o summer health tips for seniors as we head into the season:

10 Summer Health Tips for Seniors

  1.  Drink eight or more 8-ounce glasses per day of water and/or fruit juices every day to stay hydrated.
  2. Avoid caffeinated and alcoholic beverages. Alcohol, soda, coffee and even tea can leave you dehydrated quickly. If at all possible, try to reduce the amount of these beverages, especially during hot weather. Plain or flavored water is a good substitute.
  3. Dress appropriately. Wear loose-fitting clothes in natural fabrics like cotton. Dress in light colors that will reflect the sun and heat instead of darker colors that will attract them.
  4. Sunblock. When outdoors, protect your skin from damage by wearing hats, sunglasses and a sunscreen of SPF 30 or higher.
  5. Stay indoors during extreme heat. In extreme heat and high humidity, evaporation is slowed and the body must work extra hard to maintain a normal temperature.
  6. Air conditioning. If you do not have air conditioning in your home, go somewhere that does. A movie theater, the mall a friend or relative’s home or a community senior center are all good options.
  7. Avoid extreme outdoor heat. If you need to get out of the house and don’t drive , call a taxi, a friend or a transportation service. Do NOT wait outside for the bus in extreme heat.
  8. Take a cool shower or bath. If you are absolutely unable to leave the house and do not have air conditioning, take a cool bath or shower to lower your body temperature on extremely hot days.
  9. Keep your home cool. Temperatures inside the home should not exceed 85 degrees Fahrenheit for prolonged periods of time.
  10. Signs of heat stroke. Know the signs of heat stroke (e.g. flushed face, high body temperature, headache, nausea, rapid pulse, dizziness and confusion) and take immediate action if you feel them coming on.


Who’s At Risk?

Health and lifestyle may raise the threat of a heat-related illness, according to the National Institute of Aging. These health factors may increase the risk for seniors:

  • Poor circulation, inefficient sweat glands, and changes in the skin caused by normal aging
  • Heart, lung, and kidney diseases, as well as any illness that causes weakness or fever
  • High blood pressure or other conditions that require changes in diet; for example, people on low-salt diets may face an added risk (but don’t use salt pills without asking your doctor)
  • The inability to perspire caused by some drugs, including diuretics, sedatives, tranquilizers, and certain heart and blood pressure medicines
  • Taking several drugs at once for various conditions; don’t just stop taking them: Talk with your doctor
  • Being substantially overweight or underweight
  • Drinking alcoholic beverages

Take time this summer to check on aging loved ones and seniors residing in your neighborhood. Invite him or her into air conditioning, offer to take them to the mall, a movie or another cool building. Spend time with a loved one by inviting them to be an overnight guest. Do anything you can to help seniors beat the heat this summer!

Source : [Associated Home Care]