The summer can present a fantastic opportunity to socialise, learn new things and make memories. However, safety should always be a top priority and we wanted to take this opportunity to share our top three tips to keep safe this summer:
1. Protect yourself from the sun
Sun cream isn’t just for holidays, you can burn in the UK – even when the weather is cloudy. The NHS recommends that we aim to strike a balance between protecting ourselves from the sun and getting enough vitamin D from it.
The NHS also recommends spending time in the shade when the sun is at its strongest (between 11am and 3pm from March to October), covering up with suitable clothing and sunglasses, using at least factor 15 sunscreen and taking extra care with children.
2. Keep active
It’s easy to give into the temptation to spend hours and hours watching movies on TV. However, healthy adults should be aiming to complete 150 minutes of moderate exercise each week. That’s half an hour a day for five days a week and it doesn’t need to be an intense workout.
Walking is a popular form of exercise and can be a great way to get more active, especially in nice weather. Regular walks will help to maintain a healthy weight and lifestyle, and is suitable most ages and fitness levels.
The NHS have also introduced a ‘Couch to 5k’ a running plan for beginners. The plan is designed to be a springboard from a sedentary lifestyle to a 5k runner in just 9 weeks. To find out more about the Couch to 5k plan visit: http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx
3. Keep hydrated
"Water is a basic nutrient of the human body and is critical to human life" says the World Health Organization.
If you do not consume enough water you will become dehydrated. According to the Association of UK Dieticians, the first thing you will notice is increased thirst and a dry sticky mouth. Other effects include tiredness, poor concentration, headaches and dizziness or light headedness.
The body is made up of 90% water and relies on regular intake to function. The Eatwell Guide says we should drink six to eight glasses of fluid a day. This doesn’t necessarily have to be water, low fat milk and sugar-free drinks such as tea and coffee also count. You can also get hydrated by eating fruit, so why not swap those dry crisps for some juicy grapes or oranges?
The medical evidence for good hydration shows that it can assist in preventing or treating various ailments such as pressure ulcers, constipation, urinary infections and incontinence, kidney stones, heart disease, low blood pressure, diabetes (management of) and skin conditions.
For more information on how to enjoy the summer season safely, visit: http://www.nhs.uk/Livewell/Summerhealth/Pages/Summerhealthhome.aspx