DuPage Medical Group internist on healthy nutrition, exercise habits for summer

Endless sunshine, enjoyable cookouts and outside actions are just some benefits of summer time. As you absorb the summer time season, here is how one can interact in wholesome meals and train habits.

In the summer time, your physique tends to sweat extra as a result of elevated warmth index. Sweating it out can put you extra in danger for shedding fluid and electrolytes, probably resulting in low blood stress, mild headiness, confusion and lack of consciousness. To fight these signs, beat the warmth and quench your thirst, it is essential that you just keep hydrated. Fuel your physique with wholesome liquids, akin to water or juice along with water-infused meals together with melons, berries, peaches, celery, cucumbers, salads and veggies. These meals are energizing, excessive in fiber and assist to manage your digestive system.

Other helpful choices are entire grain meals together with citrus fruit, which is wealthy in vitamin C and advantageous in your pores and skin.

As temperatures spike, to really feel your greatest, avoid consuming fried meals and ingesting caffeine and alcohol. You could also be questioning, “how can I keep correct diet and apply wholesome habits whereas attending summertime gatherings?”

The secret is prioritizing more healthy selections, particularly vegatables and fruits. For occasion, eat lean protein choices, akin to grilled skinless rooster breasts, turkey or kabobs with greens. While it is okay to take pleasure in pulled pork or barbecue ribs each from time to time, while you do, select a smaller portion measurement of those meats and do not eat something greater than the palm of your hand. Since every particular person’s dietary wants are distinct, speak to your physician concerning the varieties of meals and drinks which are acceptable for you.

When it involves sustaining wholesome meals habits through the summer time, one other priceless tip is making certain you keep away from foodborne sicknesses. Make positive to maintain meals chilled, wash your palms and utensils and hold all uncooked meals away from different meals gadgets.

In addition to establishing good meals habits, it is simply as essential to grasp the dos and don’ts of train in the summertime. First and foremost, earlier than exercising, seek the advice of along with your doctor to debate appropriate choices and any restrictions. Strategically planning your train habits may also help you obtain the optimum advantages of your exercise. Hydrate earlier than, throughout and after train whereas following steerage out of your physician on simply how a lot liquid it’s best to have. If you have no medical indications, you can even strive ingesting a sports activities drink earlier than exercising to replenish electrolytes that you’re going to lose whereas coaching.



From aerobics, strolling, working to swimming, the chances for summer time train are infinite. No matter the sort, put on mild, loose-fitting clothes, sun shades, a hat and sunscreen to safeguard your physique from the solar’s blazing rays in addition to excessive warmth.

When exercising in hotter temperatures, take note of your physique and the way you are feeling. Heat stroke and heat-related sicknesses are frequent situations all through this season. To stop these from occurring, train within the shade or within the early morning or night when the temperature is cooler. Fatigue, dizziness, muscle cramps, imaginative and prescient modifications, elevated physique temperature or confusion are all indicators that you could be be pushing your physique too far. If you or a cherished one current regarding signs, cease exercising and search medical intervention.

Summer solely comes round every year, so take advantage of it! Building good diet and train habits, will set you up for achievement at this time, tomorrow and the unforeseeable future.

• Dr. Irina Domjan is a member of the DuPage Medial Group inner medication group, devoted to offering a complete method to the prevention, analysis and remedy of ailments in adults. From annual bodily exams to sophisticated sicknesses, DMG’s inner medication group supplies wonderful, compassionate patient-focused care. For extra data or to schedule an appointment with an inner medication doctor on-line, go to www.dupagemedicalgroup.com.


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