Summer is almost here. As temperatures begin to rise, there are many things a person can do to ensure they maintain good health throughout the hot summer months and beyond. Below are the top five summer health tips.

1. GET Sunlight For Vitamin D At Least 20 Min/Day

Vitamin D is essential for good health in a variety of surprising ways. Simply going outside and exposing the skin to sunlight can provide the body with this vital nutrient. Potential benefits of getting sun daily include the following:

• Helps improve cardiovascular health
• Strengthen bones and teeth
• Assists with calcium absorption
• Increases immune health
• Improves mood
• Decreases risk of autoimmune disorders
• Improves sleep quality

Even though many experts believe only 20 minutes of sunlight per day will provide a person’s vitamin D requirements. According to researchers, over one billion people are vitamin D deficient. ¹

Researchers studying vitamin D deficiencies have noted the following:

• Vitamin D deficiencies may be a factor in depression and other mental disorders. Researchers also believe less sunlight experienced during winter months could play a role in some depressive symptoms. ²
• A lack of vitamin D increases susceptibility to infection, as well as increased autoimmunity. ³
• Research links sleep disorders to a vitamin D deficiency. Studies on test subjects found those with a vitamin D deficiency had a "significantly increased risk of sleep disorders." Sleepiness, poor sleep quality, unhealthy sleep, and short sleep duration were believed to be linked to a vitamin D deficiency as well. ⁴

By simply going outside for 20 minutes, a person can reap these (and many other) fantastic health benefits.

2. Apply Sunscreen For Long-Term Sun Exposure

When it comes to sun exposure, moderation is key. Being in the sun too long could cause sunburn and other health issues. Sunscreens block UV rays, which drastically reduces the body’s ability to absorb vitamin D. As a result, if a person plans on being outside for an extended period, it is often advised to apply sunscreen 20 minutes after getting some sun. This time without sunscreen allows the body to get the vitamin D it needs. Start with 5 minutes and slowly build up, depending on your level of sensitivity. Unfortunately, many ingredients found in commercial sunscreens are hazardous to a person’s health. The following chemicals are in many commercial sunscreens: ⁵

• Octocrylene. Linked to impaired expression of developmental and metabolic genes in rats.
• 3-benzylidene camphor. It alters the expression of estrogen-related genes and interrupts the estrous cycles of female offspring in rats.
• Benzophenone-4. Increased levels of estrogen-related genes in the brains of rats. It also inhibits AChE activity, an enzyme in the body that helps to break down acetylcholine (a compound that acts as a neurotransmitter in the nervous system).

Natural Sunscreen Alternatives

Studies on the dangers of commercial sunscreens are still ongoing. For those who are uncomfortable using these products, the following are popular natural alternatives to commercial sunscreens:

• Aloe Vera
• Coconut oil
• Sesame oil
• Carrot seed oil
• Red Raspberry seed pol
• Loose, comfortable clothing (mainly white clothing)

3. Stay Hydrated.

Staying hydrated during the warm summer months is essential. Each tissue and cell in the body needs water to function correctly. Water helps regulate body temperature, carries nutrients to every tissue and cells, and helps remove waste from the body. Water is needed to ensure the body functions properly.

In addition to excess sweating, dehydration (and loss of electrolytes) can occur due to diarrhea and vomiting. Water can also be lost by breathing, which is vital to remember when exercising in hot environments. The following are common signs of dehydration:

• Dry mouth
• Dry skin
• Fatigue
• Decreased output of urine
• Dizziness
• Increased thirst
• Urine is a darker yellow than normal.
• Headache

Severe signs of dehydration can include rapid heart rate, fever, seizures, shock, or low blood pressure. Seek medical attention if any of these symptoms are present.

The following individuals are at a higher risk of suffering from dehydration:

• Infants and young children. Diarrhea and vomiting can increase dehydration risks. Infants are unable to verbalize they are thirsty.
• Senior citizens. The sense of thirst can decrease as a person ages.
• Chronic illnesses. Some medicines may increase urination.
• Individuals who work or exercise outside.

Also, it’s important to note that some common foods and beverages could increase the risk of dehydration. The following foods and drinks are the top causes of dehydration:

Note: Foods considered healthy could be dehydrating because they are a diuretic.

The following foods and drinks are excellent for hydrating the body:

4. Antioxidants to Protect the Skin.
   In addition to consuming foods that hydrate the body, eating foods high in antioxidants could help protect the skin from potentially harmful UV rays.
   
   Antioxidants assist the body in fighting off particles that can damage the skin, such as free radicals. Beta-carotene (the main source of vitamin A) is vital for healthy skin and may help protect against UV damage.
   
   Studies on antioxidants and beta-carotene have yielded the following findings:
   
   An adequate supply of antioxidant micronutrients and beta-carotene have shown to increase basal dermal defense against UV irradiation in the skin. ⁶ Studies indicate a combination of vitamins E and C “may provide efficient protection against the harmful effects of solar UV radiation in humans.” ⁷

The following foods and spices contain the highest levels of antioxidants:

5. Slow Down Summertime gives everyone an excellent opportunity to relax and take it easy. With the kids out of school, there may be less structure (and chaos). Going on vacation or simply slowing down allows a person to recharge their batteries. Being on the go and always having something to do can be stressful. Here are a few tips on how to relax this summer:
   
   • Spend more time outdoors (walking, yoga, picnics, rollerblading, etc.)
   • Unplug from negative news stories
   • Start a new hobby (play an instrument, learn a new language, etc.)
   • Plant a garden
   • Purchase produce from a local farmer’s market
   • Take nature pictures with your cell phone
   
   

   These and many other summertime activities are a great way to have a relaxed, stress-free summer.

   Top Summer Products

   In addition to the tips listed above, there are many products designed to make the summer season a healthy one:

   TCF -Fastonic Cellular Molecular Hydrogen Supplement - 60 tablets
   
   

   
   

   The Fastonic Cellular Molecular Hydrogen Supplement has many health benefits:

   • Neutralizes free radicals into water
   • Reduces exercise-induced fatigue
   • High magnesium content
   • Improves the health and appearance of the skin
   • Excellent for use during fasts
   
   

   Erbaviva Sunscreen - SPF 30, 2.5 oz
   
   

   Erbaviva Sunscreen - SPF 30 contains the natural ingredients sunflower, aloe, olive oil, zinc oxide, and jojoba oils. Also included are the essential oils lavender and chamomile, both known for their UV protection properties. This product can be applied to the face as well as the body and doesn’t leave behind any unsightly white residue. This all-natural sun protection lasts up to 80 minutes.

   Systemic Formulas: #184 - ROX - SUPER ANTIOXIDANT WITH RESVERATROL
   
   

   With its powerful antioxidants, ROX - SUPER ANTIOXIDANT WITH RESVERATROL supports longevity and health. This product is designed to protect and stabilize normal cell function while providing the nutrients the body needs for cellular rebuilding.

   ROX - SUPER ANTIOXIDANT WITH RESVERATROL contains all-natural ingredients, including the following:

   • Creatine
   • Grape seed extract
   • Turmeric
   • Oregano oil
   • Grapefruit flavonoids
   • Beta-carotene
   • Goldenseal (root)
   • Selenium
   
   

   Systemic Formulas: #129 - DV3 - VITAMIN D3 PLUS IMMUNE SUPPORT
   
   

   Systemic Formulas: #129 - DV3 - VITAMIN D3 PLUS IMMUNE SUPPORT contains vitamin D3, vitamin E, turmeric, calcium, magnesium, and other vital nutrients. Also known as the “sunshine vitamin,” vitamin D is believed to help reduce inflammation and strengthen the immune system.

   Conclusion

   As summer approaches, it’s critical a person be proactive and learn the various ways to maintain good health. By knowing which foods to eat (and avoid), taking it easy, staying hydrated, and applying natural sunscreens, a person is ready to take full advantage of all that summer has to offer.

   References:

   
   

   1. Omeed Sizar; Swapnil Khare; Amandeep Goyal (et al). Vitamin D Deficiency. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Bookshelf ID: NBK532266 [PMID: 30335299] https://www.ncbi.nlm.nih.gov/books/NBK532266/

   2. Penckofer S, Kouba J, Byrn M(et al). Vitamin D And Depression: Where Is All The Sunshine? Issues Ment Health Nurs. 2010 Jun;31(6):385-93. doi: 10.3109/01612840903437657. [PMID: 20450340]; PMCID: PMC2908269. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/

   3. Aranow C. Vitamin D and The Immune System. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. [PMID: 21527855]; PMCID: PMC3166406. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

   4. Gao Q, Kou T, Zhuang B(et al). The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis. Nutrients. 2018 Oct 1;10(10):1395. doi: 10.3390/nu10101395. [PMID: 30275418]; PMCID: PMC6213953. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213953/

   5. Joanna A. Ruszkiewicza, Adi Pinkasa, Beatriz Ferrer, (et al). Neurotoxic Effect Of Active Ingredients In Sunscreen Products, A Contemporary Review. Science Direct.Toxicology Reports. Volume 4, 2017, Pages 245-259https://doi.org/10.1016/j.toxrep.2017.05.006. https://www.sciencedirect.com/science/article/pii/S2214750017300288#sec0050

   6. Wilhelm Stahl 1, Helmut Sies. β-Carotene and Other Carotenoids in Protection From Sunlight. Am J Clin Nutr. 2012 Nov;96(5):1179S-84S. doi: 10.3945/ajcn.112.034819. Epub 2012 Oct 10. [PMID: 23053552] DOI: 10.3945/ajcn.112.034819 https://pubmed.ncbi.nlm.nih.gov/23053552/

   7. Elisabet Fernández-García. Skin Protection Against UV Light by Dietary Antioxidants. Food Funct. 2014 Sep;5(9):1994-2003. doi: 10.1039/c4fo00280f. [PMID: 24964816] DOI: 10.1039/c4fo00280f https://pubmed.ncbi.nlm.nih.gov/24964816/