The long Fourth of July weekend is upon us. You may be out on vacation right now, making the most of the weather and the sense of freedom the season provides. You shouldn’t neglect your health over the summer, of course. That goes for regular chiropractic care and pain relief as well as practical concerns about your total wellness.

Dr. Nathen Horst would like to share some summer health and wellness tips with his Temecula, CA patients. This advice can help you feel great between chiropractic adjustments and just better overall in the months ahead.

1. Wear Sunblock (and Don’t Forget to Reapply It)

Sunblock is essential for the summer. Always put on sunscreen when you go outdoors. It will help prevent sunburn, skin cancer, and cosmetic sun damage to the skin. Ideally you’ll want to use at least an SPF 30, though a higher SPF is ideal to block out the harmful UVA and UVB rays of the sun.

Keep in mind that it takes about 15 minutes for the sunblock to soak into your skin and provide protection. You should reapply sunblock every two hours to make sure you’re still experiencing the protective benefits during a long day in the sun.

2. Stay Hydrated

The heat can sap so much moisture out of you, which is why it’s crucial that you drink water to stay hydrated. The exact amount of water you’ll need can vary, especially if you’re working up a sweat. A good rule is to always have water at the ready and drink when you’re feeling parched. Let your thirst guide you toward healthy hydration. Stay away from sodas and fruit juices when you’re thirsty to cut unnecessary sugar from your diet.

3. Wear Sunglasses

The sun won’t just damage your skin. It can also harm your eyes, making cataracts more likely later in life. Be sure to wear sunglasses whenever you’re outdoors. You may also want to consider a hat with a brim to help offer shade to your forehead, eyes, and face.

4. Be Active When It’s Cool Outside

Exercising in the high heat of the afternoon can be extremely unpleasant. If you want to get active outdoors rather than at the gym, consider exercising early in the morning or later in the evening. You’ll avoid exhaustion and still be able to get your workout in.

5. Connect with Friends and Family

Spending quality time with the people you care about can work wonders for your mental health and overall sense of well being. While you definitely need your me-time, make sure to connect with friends and family. There are many ways to do it. For instance, one of the health benefits of swimming is that you can do it with loved ones of all ages, and it can be part of a trip to the beach, the lake, or a friend’s backyard.

6. Add Seasonal Fruits and Vegetables to Your Meals

There is so much great produce in season during the summer. Consider adding these summer fruits and vegetables into your diet:

• Apricots
• Bell peppers
• Blackberries
• Blueberries
• Cantaloupe
• Cherries
• Corn
• Figs
• Green beans
• Peaches
• Plums
• Raspberries
• Strawberries
• Tomatoes
• Watermelon
• Zucchini

7. Go Easy on Alcohol

You probably had a few drinks yesterday for the Fourth of July, which is all right given the holiday. Yet you should consider cutting back on alcohol consumption over the summer. Not only will alcohol cause problems with hydration, but drinking in excess is bad for your health. What’s more, alcoholic beverages could cause you to put on weight because of those extra empty calories in those drinks.

8. Get a Lot of Sleep

You may be busy this summer with travel and big projects, but you should make time to rest. A good night’s sleep in the summer can help you recharge and feel great. If sleeping is difficult, we have some advice on how to create the best possible sleep space in your bedroom and tips on preventing back and neck pain while sleeping.

9. Make Time to Destress

Relaxing and distressing during the summer may be just what you need for peace of mind and a sense of presence. Try meditation, hiking, gardening, and other activities that promote relaxation. It can work wonders for your mental health and even help alleviate pain and discomfort.

Learn More About Total Wellness

For more information about feeling great and staying healthy all year round, be sure to contact a skilled chiropractor and general wellness expert. Dr. Nathen Horst is here to offer insight and advice on all aspects of pain relief and wellness.