17, Jul 2024
When the temperatures are warmer during summertime, we need to be safe while enjoying outdoor activities. Dehydration can happen long before the mechanism of thirst kicks in.
Avoid heat-related illnesses such as heat stroke. Drink plenty of fluids, and be sure to drink something before you are thirsty. Dress in lightweight, loose-fitting clothing. Use a hat and sunscreen as needed. Drink juice or a healthy noncarbonated beverage to replace the loss of salts and minerals during heavy perspiration. Stay indoors and out of the sun's scorching heat during the daytime. Stay cool by eating frozen treats like popsicles and yogurt. Use cool compresses, misting showers, and frequent baths.
Avoid hot foods and heavy meals as much as possible. Try making lighter meals and focus on a plant-based diet during the hotter months. Pick foods that provide good nourishment and lots of antioxidants and anti-inflammatory properties. Learn these foods' nutritional value and how they can prepare them to make easy, delicious meals.
Eating a well-balanced diet is crucial in keeping you healthy, especially as you age. An enriched diet of fresh fruits and vegetables, whole grains, lean meat, poultry, fish, and fat-free dairy is essential to meeting your body's needs. A nutritious diet can help you to manage chronic health conditions.
Eat at least three ounces of whole grain products daily, including whole grain cereal, pasta, crackers and bread. Try to choose from a variety of sources of protein, such as eggs, poultry, lean meats, fish, beans and nuts. Move to a low-fat dairy diet. Try to consume three servings of dairy each day. Choose fat-free dairy products fortified with vitamin D to support bone health. Limit salt and added sugars. Choose foods that are low in salt and no added sugars. Limit how much salt or sugar you add to your meals. Use fresh herbs and other spices to give food a good flavor.
Staying healthy and active is a vital part of daily living. Your body deserves to be in tip-top shape. Just as a healthy diet is necessary, so is physical strength.
There are plenty of ways to excite the need for physical and mental wellness. Consider joining yoga classes in your local community center.
Yoga has been practiced for centuries and is inherently calming, like its exercises. Yoga impacts both the body and the mind. Gentle stretch practices balancing, achieving inner calmness, flexibility and strength using an approach with pose modification. Practice breathing techniques, stretching, and meditation in gentle yoga classes.
Try this exercise to help strengthen your legs. Stand with your back straight with knees slightly bent. Hold onto something sturdy. Push up on your tip toes as high as possible and slowly count to 10. Slowly lower your heels to the ground. Repeat these techniques 10-15 times.
As you grow stronger, you can also close your eyes as you rise on your toes. This technique will challenge your balance. Stand on your toes for a count of 10, then rock back onto your heels for a count of 10.
Talk to your doctor and enroll in engaging and fun wellness programs.
Dr. Sue Mitra and her staff strive to offer their patients the best care, advice and services available in the medical field with the goal to keep patient healthy & happy.
Dr. Sue Mitra is board certified in international medicine. She is seen here with a Cologuard, which is a noninvasive colon cancer screening test. (Photo by: Tim Shortt/Florida Today)