My Top Five Summer Health Tips

Summer is here and it is time to enjoy the shore as the pandemic wears down. If nothing else, the pandemic has taught us the importance of protecting ourselves, maintaining a healthy immune system, and eating right.

In the spirit of having a healthy, happy summer here are my top five tips for health this summer.

1) Stay hydrated

It’s easy to get dehydrated when you are at the beach. The combination of sun, heat, and the exercise some of us get can all conspire to put us at risk if we do not stay hydrated. Dehydration is simply never good.

In its mild form, dehydration can leave us thirsty, dizzy, and with dried skin. It can also exacerbate the effects of alcohol. In its more serious form, it can contribute to heat stroke, exhaustion, seizures, and kidney and urinary tract infections, as well as hypovolemic shock. You can make sure you stay hydrated by proactively drinking water throughout the day. Do not wait until you are thirsty to drink water; be intentional. If you exercise, I recommend rehydrating with coconut water instead of sports drinks like Gatorade. Why? Natural coconut water has all the electrolytes you need to rehydrate: sodium, potassium, calcium, magnesium and phosphorus. In fact, coconut water has 15 times the potassium found in a single sports drink and it contains far less sugar and sodium than the leading sports drinks. Want to get even more electrolytes? Eat a banana with your coconut water and forget the Gatorade.

If you inadvertently got too much sun and maybe had a little too much at happy hour/dinner, our concierge IV vitamin therapy in the comfort of your own home will get you back to feeling great in less than 90 minutes. We offer a variety of customizable IVs for hydration, recovery and anti-aging, that will get you back in the game in no time.

2) Wear sunscreen

Even if you are a veteran of the shore and feel like you know how to get a base tan, then bronze – please remember to protect your skin with sunscreen. Epidemiological data indicates that melanoma rates continue to rise in America. Longitudinal studies looking at 20 and 30-year trends show an 800% increase in melanoma in women 18-39 years of age. When we look at the top three types of skin cancer – basal cell carcinoma, squamous cell carcinoma and melanoma – it is now estimated that one in five Americans will be diagnosed with a skin cancer by age 70. Protect your skin and you protect your health.

3) Eat lots of fruits and veggies

The summer is a great time to enjoy fresh, in-season fruits and vegetables. In addition to being packed with important vitamins, minerals, micronutrients and phytonutrients, veggies and fruits are an important part of a balanced diet. These two food groups are key parts of the Mediterranean diet, which studies have consistently shown to be the most effective diet for long-term health. So, load up on those healthy fruits and veggies, vary the types you eat, and enjoy them every single day.

4) Make good choices when it comes to desserts, snacks, and anything with added sugar and artif icial sweeteners

Make good choices when it comes to desserts, snacks, and anything with added sugar and artificial sweeteners. During summer at the shore, many of us treat ourselves to dessert, snacks, ice cream and other sweet treats we might limit or avoid when we are not away from home, or on vacation. But here is the reality: Added sugar in foods and too much simple carbs like white bread and white rice can lead to excessive calories, weight gain and energy spikes and crashes. Longer term, too much sugar in your diet can cause obesity, type 2 diabetes and heart disease. Our in-house nutrition coach advises our clients to routinely check the labels and ingredients on foods they eat. If you see ingredients ending in “ose,” that is typically a clue that you are getting a form of added sugar (fructose, dextrose, glucose, and maltose are examples). Manufacturers also sometimes add multiple sugars to make it look like the sugar content is low (cane syrup, high-fructose corn syrup, malt, and fruit juice concentrate are all forms of added sugar). I am not suggesting you eat nothing with added sugar – but I am suggesting that you need to minimize the amount and frequency of consuming added sugar because the effects can be cumulative.

5) Enjoy alcohol, but in moderation and in intervals

Summer heat and excessive alcohol consumption aren’t a good combination. In addition to expediting dehydration, alcohol impairs judgment and can lead to accidents involving vehicles and watercraft, as well as falls and drowning. Calories from alcohol are considered empty calories, meaning they have little-to-no nutritional value and end up being stored as extra weight. In addition, I always recommend that you create an interval of at least one day between drinking – meaning do not drink on consecutive days. If you have alcohol on Friday night, try to make Saturday dry. Studies show that drinking on two, three or more consecutive days on a regular basis (vs. intervals of 24-48 hours) increases your risk of serious health conditions such as cancer, heart disease and cirrhosis, not to mention that those empty calories really pack on the weight!