Healthy aspects of summer

Summer provides unique ways to improve health. Here are some things to enjoy and take advantage of during this time of year.

Vitamin D - about 15 to 30 minutes of sunlight with no sunscreen (lesser if you are pale, more if your skin is darker) a few times a week gives us plenty of vitamin D. Vitamin D has a array of benefits, including: calcium absorption and bone health, prevention of many diseases (diabetes, depression, heart disease, infections), and muscle strength maintenance. After 15 to 30 minutes, it is important to wear sunscreen and protective clothing to avoid sunburn and lessen risk for skin cancer.

More fruits and vegetables in season - the prices for fruits and vegetables that are in season are much more reasonable and quality is much better. Summer seasonal fruits and vegetables include bell peppers, berries, cantaloupe, cherries, cucumbers, eggplant, garlic, green beans, okra, onions, peaches, potatoes, zucchini, sweet corn, tomatoes and watermelon. Try to include more of these in your healthy eating and meal planning.

Physical activity - the weather is nice and there are many opportunities to stay active in the summer. Take a walk or a bike ride after dinner as a family, play frisbee or wiffle ball in the yard, go swimming, or get kids and adults involved in a softball or baseball league.

Enjoy more energy from the sunlight - the days are longer so we experience more sunlight. Sunlight usually makes us feel more energized, so take advantage of this by eating dinner outside, going for an evening walk, or getting up earlier for a peaceful start to the day.

Stay hydrated - we tend to sweat more and be more active in the summer, so make sure you are drinking plenty of water. If you are active for over an hour or sweating a considerable amount, it would be ok to drink a sports drink (Gatorade or Powerade) but otherwise water is fine. You also get fluids from other drinks and many foods. Fruits and vegetables have a lot of water, so they can also contribute to hydration.

Use the grill - grilling foods is much more healthy than frying them. Grilling keeps foods low-fat and tasty. If you are worried about carcinogens during grilling then marinading, slowing down the cooking time, and flipping frequently can help reduce those substances. Also, remember to follow food safety rules when grilling.

Improve your social, emotional, or intellectual wellness - socialize with friends, plan a vacation, catch up on your reading, learn a new hobby, "stop and smell the roses", catch up on prayer or meditation, and take time for yourself. These are all ways to improve your personal wellness this summer.