Sunshine, barbeques, and long days – summer is a time for fun and relaxation! But with the heat comes the need to be extra mindful of your health and well-being. Here at Bodyfixit, we’ve got you covered with ten top tips to stay healthy, safe and energised all summer long…
Fuel your Body Right!
- Plan a Healthy BBQ: Skip the greasy burgers and hot dogs! Opt for grilled chicken or fish marinated in herbs, fresh salads with olive oil dressing, and veggie kebabs.
- Eat Plenty of Fruits & Veggies: Take advantage of the season’s bounty! Fresh produce is packed with vitamins, minerals and antioxidants to keep you feeling your best. Fruit and veggies are also hydrating and delicious.
- Stay Hydrated: Drink plenty of water throughout the day, especially during hot weather and physical activity. Dehydration can lead to fatigue, headaches, and even heatstroke. Herbal tea or homemade fruit smoothies are also good options.
Protect Yourself
- Protect Your Skin: Sunscreen is essential! Use an SPF 30+ sunscreen that protects against UVA and UVB rays. Apply 20 minutes before sun exposure and reapply every two hours, or after swimming or sweating.
- Wear Protective Clothing: Wide-brimmed hats, sunglasses, and long-sleeved shirts provide additional protection from the sun’s harmful rays.
- Take Breaks from the Sun: Avoid prolonged sun exposure, especially between 11 am and 3 pm when UV rays are strongest.
Am I applying enough Sunscreen?
When it comes to sun cream, the higher the factor the higher the protection, right? But what happens when you apply less than the recommended amount?
Some people believe that when applying a higher factor, they can use a smaller amount of sun cream and still be adequately protected from the sun’s harmful UV rays, however this is not necessarily the case.
According to the British Association of Dermatologists, most people apply less than half of the amount required to provide the level of protection indicated on the packaging.
But it is very important to reapply liberally and frequently.
How much does under-applying affect SPF?
Applying half the amount of:
- SPF15 will give the protection of SPF3.9
- SPF30 will give the protection of SPF5.5
- SPF50 will give the protection of SPF7.1
How much should I apply?
Sun creams are generally tested at an application level of 2.0mg per cm² of skin. This equates to about 30g to cover the whole of an adult body. If less than this amount is applied, you will not be getting the protection level stated on the bottle.
An easy way to remember how much sun cream to apply is to use an amount the size of a shot glass for the entire body, every time you re-apply.
If you are only applying sun lotion to certain areas of the body, e.g. exposed arms, use an amount the size of a 50p (around 3g) for each arm, or for exposed legs use twice this amount. Your entire face and neck will also need a 50p-sized amount of sun lotion.
It is notoriously difficult to tell how much product you have applied when using a spray-on sun lotion, particularly one packaged in an aerosol can.
Aerosol sunscreens that deliver a fine mist over the skin may seem like a convenient option, but it is very easy to under-apply with this type of product.
Due to the packaging design, there is no real way to tell how much product you have applied, or how much is left in the bottle.
Sensitive skin?
For people with sensitive skin and those prone to prickly heat, spray-on sunscreens are usually best avoided, as they often contain harsh, irritating chemicals such as alcohol denat, which is used to give the product a light skin-feel.
Stay active & Sleep Well
- Let’s Get Physical! Summer is the perfect time for outdoor activities like swimming, biking, or walking. Exercise helps maintain a healthy weight, boosts mood, and reduces your risk of chronic diseases.
- Maintain Healthy Sleeping Patterns: The heat can disrupt sleep. Ensure your bedroom is cool and comfortable with lightweight bedding and good airflow. Stay hydrated throughout the day to regulate body temperature at night.
Enjoy Social Connections
- Avoid Alcohol: While a refreshing drink is tempting, remember that alcohol can dehydrate you. Alternate alcoholic drinks with water, or explore our Make Mine a Mocktail article for tasty alcohol-free options.
- Make Your Summer Social: Connect with friends and family! Barbeques, picnics,
hikes – social activities and spending time outdoors improve mental well-being and reduce stress.
With these tips and a little planning, you can make the most of summer while staying healthy and energised!
References: https://www.