CARE FOR YOU IN "SUMMER"

10 tips for a healthy summer

From staying safe in the sun to choosing sorbet over ice cream, there are loads of ways you can have a happy, healthy summer. Here are our top tips…

1. Make sun protection part of your beauty routine

Sun lotion isn’t just for holidays – it should be worn every day in the summer months to protect your skin from damaging UV rays that can cause premature ageing and skin cancer. Few of us have time to add another step to our morning beauty routines but we can choose products, including moisturiser, make-up and body lotion, with added Sun Protection Factor (SPF). Out and about? Top up your sun protection with Tesco Soleil Sun Spray, which comes in a handy mini size to keep in your bag.

2. Stay hydrated

When the temperature goes up, so should your fluid intake – just make sure you drink the right things. Plain water is best but, of course, but if you find it difficult to drink the recommended eight glasses a day (1.6 litres), it's not the end of the world. Tea, coffee, milk, fruit juices and smoothies all count, as do soft drinks – although it’s best to opt for the sugar-free versions.

3. Slip on some sunnies

Sunglasses help to prevent harmful UV rays from reaching your eyes. There are loads of styles to choose from, but whichever pair you pick, make sure they offer 100 per cent UV protection. 

4. Lighten up a little

Alfresco dining is a great reason to try out some new, lighter recipes. If you’re planning a picnic lunch, swap sandwiches for this Real Food recipe for quinoa salad, and at your next barbecue, substitute ready-made relish with this delicious Real Food recipe for tomato picadillo. Check out these other healthy barbecue food swaps.

5. Set aside time for outdoor exercise

“Make the most of the warmer weather by exercising in the fresh air,” says outdoor fitness expert Rob Jones. “It’ll burn more calories, make you feel happier and has even been shown to increase self-esteem.” Try bootcamp sessions or a bike ride in your local park.

6. Blitz bacteria

Healthy digestive and immune systems depend on having the right balance of beneficial bacteria in our guts but, in summer, changes to our diets can alter the balance, leading to tummy upsets. It’s a particular problem when travelling abroad as local strains of bacteria will be new and more likely to disturb the status quo. Luckily, taking a probiotic, such as Bio-Kult, which contains 14 strains of beneficial bacteria, can help guard against traveller’s tummy. 

7. Barbecue safely

Food poisoning cases double over the summer, so take extra care when cooking meat outdoors. Avoid spreading germs from raw meat onto other food and ensure meat is thoroughly cooked before it’s eaten. And beware carbon monoxide poisoning; never barbecue in an enclosed space. Visit www.fireservice.co.uk for further barbecue safety advice.

8. Switch ice cream for sorbet

Trading ice cream for sorbet or an ice-lolly means you’ll eat fewer calories and less fat, but there’ll still be a fair amount of sugar in the bowl. For an even healthier alternative, make a summer treat using fresh or frozen fruit to boost your vitamin intake and slash your sugar consumption. Try this delicious recipe for a quick banana and strawberry sorbet.

9. One for you, two for your liver

Though the odd glass of wine or bottle of beer won’t do you any harm, drinking too much will, particularly in summer when the dehydrating effects of alcohol are magnified. To stave off dehydration and keep your body healthy, don't exceed the NHS’ recommended limits and space any alcoholic drinks between two soft ones. So that’s one for you, and two for your liver.

10. Keep cool

A heat wave has been predicted this summer so make sure you and your family don’t overheat by staying out of the sun during the hottest part of the day (between 11am and 3pm), keeping your home cool, wearing loose, comfortable clothing and donning a hat when you do go into the sun. 

STAY HEALTHY AND FIT IN THIS SUMMER

WITH BEST REGARDS

TANUJ WALIA