Healthcare Envisions

12 Ways to Stay Active During The Summer Months

How can you stay active and turn up HEAT in the summer months? Does it look like a familiar term? If not, then HEAT is an effective “Healthy Eating and Activity Time” strategy. Indeed, staying active during the summer involves various activities and habits that promote your overall well-being.

Whether you want to shed extra pounds with these activities or desire full-time outdoor enjoyment, we have focused on all your summer concerns. Let’s begin the refreshing journey to stay healthy and active during summer.

12 Activities for Staying Active in the Summer

Staying active during summer is a great way to enjoy the weather and keep fit. Here are 12 practical ways to stay active and maximise the sunny season.

Gardening

You can refresh with lovely nature and energy-boosting plants, flowers, and trees. You can transform your backyard into a garden paradise. It’s a physical activity that can improve both your body and mind.

Cleaning and Home Repairs

While staying at home in the sunny season, an excellent idea to keep you active is tackling household chores. You can also pay heed to repairs you’ve been putting off. It’s a productive way to get moving and stay active, but don’t forget to take proper water quantity during work breaks.

Play with Your Pets

You can use the warm weather to engage in more outdoor activities with your pets. In summer, people usually limit their unnecessary adventures and prefer to stay home. This way, you get more refreshing time with your furry friends and stay active during the summer.

Outdoor Relaxation

In summer, you will often notice people relaxing or spending time outdoors. Whether lounging in a hammock or working from a patio table, this practice makes them more energetic. The fresh air and natural surroundings can improve mental health and reduce stress. You can follow this outdoor relaxation technique, too.

Shopping

Most people prefer to shop online in today’s busy and digital world. Instead of online shopping, you can walk through local markets or go antique hunting to find unique items. Keep moving yourself around the city and enjoy the typical way of shopping.

Cycling or Skating

Cycling or skating is another exciting way to keep you healthy and active in summer. So, dust off your bike or skates and enjoy a ride around your neighbourhood, nearby park or seaside.

Active Commuting

Active commuting is a wonderful way to stay vigilant for maximum time in hot summer weather. If possible, walk or bike to work instead of driving or public transport.

Running or Walking

Running and walking are the best strategies for the summer season without any extra expense. For further effort, you can start training for a marathon or simply enjoy a brisk walk in nature.

Swimming

Swimming is also a common way to stay active in summer. If you don’t have a swimming pool at home, then it’s not a big issue. Your passion wins you a way to your core desire. You can dive into your local pool, lake, or ocean for low-impact exercise.

Boating For Staying Active During the Summer

You can try kayaking, paddleboarding, or fishing at various destinations. These are effective ways to stay active in the summer’s scorching heat and enjoy the water without getting in.

Hiking & Rock Climbing

For an adventurous activity, you can try rock climbing but with proper safety measures. You can take your fur buddies with you for a lovely and fantastic companionship.

Learn New Skills

Lastly, you can explore new skills, sports or activities like biking, hiking, or swimming as an expert strategy. It’s a fun way to stay active and an excellent opportunity to meet new people and learn new skills.

Quick Tips to Stay Healthy in Summer Activities

Here, we’ll go through some vital, quick, and simple tips that will keep you healthy during summer activities.

Sun Protection

Healthy skin is your valuable asset; in summer, direct sun rays destroy your beloved skin tone. Firstly, when you want to get outside, don’t forget to use sunscreen to protect your skin from harmful UV rays. Choose a broad-spectrum sunscreen with at least SPF 15. For best results, you can reapply every two hours, especially after swimming or sweating.

Hydration

You can’t keep up with your workout routine and summer-specific activities without proper hydration. To solve this issue, drink plenty of water to stay hydrated and active during the summer. Men should aim for 13 glasses a day and women for nine glasses. Increase your intake to one glass every 15-20 minutes during extreme heat.

Digital Detox

Digital detox is a crucial technique for staying active in summer. Take breaks from digital devices or socializing to reduce eye strain and mental fatigue. Instead, use this time to engage in physical activities or to connect with nature and the people around you.

Wrap Up

Now, you have got enough to start your active summer without delays. The key to a healthy summer is to enjoy your activities and listen to your body’s needs. You can easily find some picks you want from our list of practical summer activities. This way, staying active becomes a part of your daily routine rather than a chore. Stay safe, and have a wonderful summer!

Top 13 Tips For Healthy Weight Loss In Summer

Does high temperatures make it difficult to maintain motivation and an exercise routine for weight loss in summer? It’s possible because the sun seems determined to drain our energy and enthusiasm, leaving us feeling uninspired. However, the summertime temperature should not be an excuse to abandon healthy habits. It’s possible to put on extra pounds due to poor dietary decisions in summer.

You will find here the best dietary and lifestyle techniques to control your weight and shed excess weight gain rightfully or healthily. These suggestions are far easier to implement than a strict diet or a rigorous exercise plan. Let’s sail you through 13 excellent healthy weight loss tips without further ado.

Here’re 13 Tips For Healthy Weight Loss In Summer

Eat Probiotic

Having some probiotics with your food in the summer has a healthy impact on your gut. Summer might cause stomach problems for many of you. So, always serve a bowl of probiotics like yogurt alongside your main course. This helps beneficial bacteria flourish in the gut, keeps you feeling cool and saved up, and keeps you on the right way of weight loss.

Fibre Rich Foods

Watermelons and muskmelons, two of summer’s most popular fruits, are a perfect way to cool yourself and replenish your body’s fluids. They are delicious and will fill you up. Since they are primarily water, they have very few calories. Due to this, they are great for those trying to cut calories. Salads are great for weight loss because they are light and healthy, but also because they are low in calories. In the heat of summer, a big bowl of salad is a welcome relief because it helps keep you hydrated. Cucumbers and tomatoes have a high fiber content and might help you feel full after eating them, making them an effective weight loss food.

No Compromise On Night’s Sleep

Sleep deprivation increases the risk of gaining weight because it disrupts the body’s ability to regulate hunger. It’s no doubt a valuable weight loss trick that will make you excited to hit the hay if you value your slumber time. A recent study discovered that those who went to bed 75 minutes earlier every night consumed 270 fewer calories per day, which is the same as cutting out three biscuits. Reduced good sleep time means an increase in the hunger hormone ghrelin and a decrease in the satiety hormone leptin. So if you’ve ever woken up craving a fried breakfast due to a late night, you may blame your hunger on exhaustion.

Increase Water Intake

While trying to shed pounds, it’s common to neglect drinking enough water. In addition, you don’t have enough water in your system for it to function properly because of the perspiration loss that occurs in the heat. Being thirsty can sometimes make you feel more hungry. Since water provides the body with a feeling of fullness, it can be used to cut back on calorie consumption.

Try Coffee

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According to the research, the caffeine in coffee helps to speed up the body’s metabolic process. If you prefer your coffee iced, don’t add any extras like caramel or whipped cream, or otherwise, you’ll be canceling out the health benefits of the coffee. Additionally, if you drink more than one cup of coffee every day, the effects will become less noticeable.

Walk, Walk, And More Walk

To keep track of how far you’ve walked, just download one of the many step-tracking applications available in today’s digital marketplace. This is a fantastic method for dropping pounds. Making even minor adjustments to your daily routine, such as walking more, standing more, taking short walks every hour, using the stairs instead of elevators, etc., can significantly impact you.

Pick Healthy Beverages

Don’t drink anything with added sugar. It’s common for people to drink excessive amounts of sugary beverages throughout the summer months. However, they are a major contributor to the obesity epidemic because of the massive amounts of hidden sugar they contain. They have no nutritional value and cause weight gain by dehydrating the body. Take Lots of Juices

Many beneficial nutrients in juices help our bodies function optimally. Plus, they’re a fantastic method of cooling off when the temperature rises. However, instead of using juice from a can or a box, make sure you’re using freshly squeezed juice.

Soup Options

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If you start to feel hungry, try to avoid gorging on food. Since soups are healthy appetite suppressants, they are an excellent choice for in-between snacking. In addition to this, eating them can quell one’s hunger. You can break the tendency of binge eating your favorite foods by having soups twenty minutes before supper. This will help.

Keep Up Your Exercise Routine

We might use the weather as an excuse not to go for a walk or do any sort of exercise, but let’s face it: it’s too hot! A fitness routine is essential regardless of the temperature outside or your current level of motivation. Attempt to go for daily walks or do some basic floor exercises. You can also go swimming or cycling. Yoga practiced first thing in the morning has similar effects.

Use Pre-Planned Meals

So, you’re sweating and feeling lazy because it’s summer. That doesn’t mean you can go crazy on fried foods, soda, chips, and ice cream cones. Fruits and vegetables in season should be a staple of a healthy diet. To plan ahead and purchase necessary ingredients, you might make a weekly menu and stick to it.

Swimming

In warm weather, going for a swim is not only a great way to cool off and relax, but it also aids in weight loss. The higher heart rate is responsible for weight loss, which is a side benefit of this fantastic aerobic workout.

Take Benefit Of Spices

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It’s evident if you’re thinking, “Why eat spicy food in the summer?”. Summer is the perfect time for individuals who enjoy spicy foods to eat them. The ‘heat’ seen in foods like chilies and peppers is reportedly due to a chemical called Capsaicin. The increased metabolic rate aids weight loss efforts. Compared to sweet or bland foods, spicy foods keep you satisfied for longer. But, as they say, moderation is the key to happiness.

Avoid Starving

The idea that starving yourself will cause you to lose weight is a myth. It happens because you may overeat if you wait longer between meals. In addition, your body will first store the fats and carbohydrates, leading to weight gain. Eating at set times each day is recommended.

How to Get Fast Relief from Common Headache?

There are many types of pain which our body suffers but a very common condition that mostly and frequently people face in their lives is headache. In such condition, relief from common headache is crucial.

Normally headaches aren’t dangerous.but there are some types of headache that can be a sign of a serious underlying disorder. Headache is the most common reason for the people that affect their routine life and people are unable to perform their daily jobs.

However, your lifestyle is a major cause of headaches which includes changes in sleep, unpleasant environment, consuming alcohol or nicotine, etc.

Types & Relief From Common Headache

A headache is a pain in the head or face that feels like a constant pressure which can be dull or pungent. Some studies find that more women than men experience headaches. We generally face various types of headaches in our daily lives like :

Cluster headache
Migraine
Tension headache
Others (Sinus, Dehydration, Menopause, Stress, etc)

Cluster headache

Cluster headache is usually not dangerous or life-threatening but if noticed frequently then consultation to a doctor is recommended.

Symptoms:

Intense pain in and around one eye or temple
Pain lasting from 30 to 90 minutes or more
A red or watering eye
Blocked or running nose
Starting usually at the same hour each day

How to Get Relief From Common Headache?

Unluckily there is no proper medicine for Cluster headache but the pain can be reduced by avoiding certain triggers like cigarettes, strong fragrances.There are some tips that can help you to reduce Cluster headache like,

Drink adequate amount of water
Take a massage
Take shower
Consider acupressure
Avoid foods like artificial sweetener, chocolate, fast food etc

Migraine

There is intense pain in one side of the head always repeated in the same area. Migraines are very familiar and widespread problem. People notice the triggers for the migraines such as weather changes, lack of sleep and dietary additions.

Symptoms:

Intense throbbing sensation often in one side of the head
Visual and hearing disturbance
Nausea or vomiting
Neck pain and stiffness
Giddiness
Sensitivity to light, smell and sound
Depressed mood
Nasal congestion
Insomnia
Acute pain when around light or noise

How to Get Relief?

Take plenty of water
Find your pressure points
Practice yoga and meditation
Get out of light and rest in a dark place
Avoid noise and strong chemical smells
Try a hot or cold compress
Drink ginger herbal tea
Get the right amount of sleep
Avoid processed food

Tension Headache

Tension headaches are the most common form of headache but they can still be very painful too. Anyone under a lot of chronic stress is easy prey to tension headaches.In this type muscle contraction causes mild to moderate pain from neck to forehead. It may be caused by sitting for many hours of the day and not moving enough. Missing meals and blood sugar fluctuations.

Symptoms :

Dull pain on both sides of the head
Lots of pressure on the forehead and behind the eyes
Muscles aches and pain on the sides and back of the head
Sensitivity to loud noises
Tenderness when you touch your hairline and neck and shoulders
Stiffness at the back of the head

How to Get Relief?

Improve your posture,
Prevent eye strain,
Use ice packs,
Take pain killers,
Foot bath with rosemary oil,
Rub a few drops of lavender or peppermint oil on the temples.
Stay hydrated.

Other Types of Headache

There are also some other kinds of headaches which can be categorized as secondary headaches. An underlying medical condition causes secondary headaches. They are considered as the sign or symptom of an underlying problem and once the problem is treated the headache is resolved. Secondary headaches include :

Sinus headache
Dehydration headache
Headache due to overuse of medicines
Headache caused by digestive problem
Headache during menopause
Anxiety headache
Stress headache

Sinus

Inflammation of the lining of one of the eight Sinus cavities can cause a deep, dull chronic ache around the eyes, nose and head.and pain is difficult to overcome until the main cause is resolved, that is sinusitis.

There are some tips that can help you to reduce pain.

Apple cider vinegar is considered most effective in treating sinusitis.
Breathing in steam vapors is said to be an effective solution.
Season your food with cumin, black pepper, fennel seed and garlic.
Drink camomile or ginger tea.
Get Into the habit of humming.

Dehydration

Dehydration is the excessive loss of body water with an accompanying disruption of metabolic process. Older adults, children and people with chronic illness or living at high altitudes suffer the most due to this. Adults require 2 to 3 liters of fluid per day. Use cucumber, strawberry, watermelon, grapeFruit and radish in your diet.

Menopause

Headache during menopause is continuous pain in various regions of the head. Women in all life stages particularly in their 40s suffer.Menopausal headache occurs due to harmonal fluctuations. To prevent headaches, consume a diet rich in magnesium and vitamin b12. Practice yoga and meditation. Sleep six to eight hours a day and avoid known triggers such as alcohol and nicotine. You can find relief in scalp massage or walking in fresh air. This headache is also treated by natural supplements and medications.

Headache Due to Overuse of Medicines

It can be curried as soon as you stop the medicines you are taking because the basic cause of the pain is the medication, consult your doctor for proper guidance. Headache because of digestive disorder and anxiety are also a sign of an underlying condition, if you are suffering from this problem seek proper medical advice.

Final Verdict

Headache is a very common problem that people suffer most of the time, almost every person during their lifetime faces head pain due to different reasons. So it is essential for everyone to have some basic knowledge about relief from common headache. It is mainly due to dietary changes, medication, stress, fatigue, allergies. Besides these, there are so many reasons behind it. In general cases, by adopting a healthy and proper lifestyle we can get rid of it but if you see that your pain is consistent then seek medical advice, your doctor can better supervise you to overcome the pain.

We have mapped out different types of headaches and provided information about the steps that you can take to get rid of them. If you are worried about your headache and you find that your pain persists then see a doctor to rule out any serious medical problem.