June’s arrival ushers in many perks of summer. However, one of the few downsides to summer is it can be easy to let wellness routines fall by the wayside. Remember: Health is a year-round focus. So use this mini checklist to stay healthy during these warmer months.
Smart Skincare
“A tan, whether from a tanning bed or the sun, is evidence of skin damage, not health. Protect your skin. There’s no such thing as a safe tan,” explains Dr. Alexis Young — a dermatologist at Hackensack University Medical Center. Young affirms that as little as “15 minutes of unprotected exposure is enough to initiate the process that can lead to premature aging, wrinkles and skin cancer.”
In fact, the latter is currently the most common cancer in the United States and the UV Index Scale is a tool created and monitored by the U.S. Environmental Protection Agency (EPA) to help people stay better informed about the level of sun exposure across the country. Be sure to check the daily UV risk online when planning to be outdoors for an extended period of time. A few other summer skincare tips are:
- Apply a water-resistant, broad-spectrum sunscreen with an SPF 30 (or higher) at least 30 minutes before going outside. Then reapply every two hours you remain outside. Also put more on if you get sweaty or wet from swimming, tubing etc.
- Wear protective clothing like vizors or hats with wide brims; UV sport shirts or jackets; and protective eyewear.
- Add a tinted sunscreen or bronzer to your makeup kit instead of laying out in the sun to get a tan.
Food Safety
Since there have been previous Wellness Wednesday blogs about food-borne illness. Consider this a brief reminder to make sure the food being served at the next barbeque is adequately cooked, then properly stored. You may feel like no picnic is complete without potato salad or deviled eggs. But any items that contain dairy or eggs (YES, this includes condiments!) should be covered and kept on ice after everyone has been served.
Proper Hydration
Keep a water bottle close at hand when lounging or exercising outside. Symptoms of dehydration include fatigue, dizziness and headaches. You can also stay more hydrated by eating more of certain types of produce. According to American Fitness Professionals and Associates (AFPA), “an estimated 20% or more of our daily water intake comes from food. This means that incorporating hydrating foods into your summer diet can help you meet your fluid needs while also providing vitamins and electrolytes. In fact, a balanced diet can provide up to about two cups of water per day just from food.”
Many common fruits like watermelon, strawberries, cantaloupe, peaches, pineapple and grapes are made up of 80-90% water or more. Plus there is an assortment of ‘hydration-boosting’ veggies such as cabbage, celery, cucumber, green bell pepper, lettuce, tomato and zucchini. (Check out this list for more recommendations from medical professionals.) Another benefit is that most fruits and veggies have low calorie density, which means fewer calories per bite.
Wellness-centered Travel
A vacation should not require sacrificing any progress you have made so far this year. Plan ahead by picking locations — and travel companions — which support the healthy lifestyle you want to maintain. This might involve finding accommodation that is close to walking or biking trails; has a pool onsite; or provides access to a fitness center. And there is additional travel-friendly wellness content in the May/June 2025 issue of TOPS News, as well as on our YouTube channel, if a road trip recipe or hotel room fitness would help you feel more prepared to be away from home.
Feel like your health goals have remained a high priority this summer? Share ‘why’ or ‘why not’ in the ‘comments’ section below.
Thank you ALL for continuing to listen and grow together…through every season!
~Rachel
