How I Stay Healthy in the Summer

Love it or hate it, summer comes every year. I personally love the summer. I’ll take heat over cold any day (I grew up in Winnipeg which is hella cold). I find the heat takes a slightly less toll on my body than freezing temperatures. And though I live in Vancouver now, where winter has more rain than snow and extreme colds, the changes in the barometric pressure are never fun for my body either. All that said, I know a ton of people who prefer winter over summer, because they don’t like being hot and/or their illness symptoms worsen in the heat (which I’ll admit when it’s really hot, mine aren’t superb either). Even without illness, we need to prioritize staying healthy in the summer. And though summer is coming to an end, any time left does need us to consider a few things.

I’ll admit that I sometimes take off my hat before taking pictures (especially if I’m going to post them on Instagram).

The first thing I do is dress appropriately. I try to go for outfits that are cooling, regardless of whether I’m working or lazing about. Probably most importantly in how I dress for the summer is always having a hat on (ball cap or brimmed hat) while I’m outside and always having sunglasses. That way I can help prevent heat stroke, symptom flare ups, and my eye health. Also, it requires basically no effort to grab my hat and sunglasses when I go out. I’m always a little shocked when other people aren’t wearing them to be honest.

Second, I put on a lot of sunscreen – and reapply as needed. I typically use SPF50 on my face (it’s built into my moisturizer) and SPF30 on my body. I’d rather use “too much” (because that’s not actually a thing) than not enough. Not to mention skin cancer doesn’t sound fun, and I once read that being sun burnt even once in your life greatly increases your risk of melanoma.

Third, I stay hydrated. I always have a water bottle with me. I always make sure there is a bunch of ice in it as well (it’s also an insulated water bottle which helps). I drink a ton of water while working and even just in my apartment. Constantly drinking water because, well, we know that water has a ton of health benefits, plus dehydration is not going to help me feel physically or mentally well.

Fourth, I try to make sure my sleep is as good as possible. I don’t have A/C currently and it gets hot. So I keep windows open, fan on when necessary – even if that means I have to wear earplugs to bed. I have an east facing bedroom window, and while I do need to invest in some blackout blinds, I often wear a sleep mask to bed so that the light doesn’t wake me up. I also ditch most of the blankets and sleep under just a top sheet to try to keep my body temperature down.

Finally, I still get all my movement in. There is a tendency to want to avoid exercise due to heat (trust me, I know firsthand I’m less inspired to workout when it’s hot). I do still make it a priority. If I go for a walk, it’s earlier in the day or later in the day and I try to stick to the shade. My strength training routine is done with a fan blowing at me (though I’m tempted to invest in a gym membership again just to have a cool workout facility), and I do yoga (also with the fan blowing at me). And while I do vinyasa and yin, I find that yin can be a bit better in the heat because you hold poses longer.

So, that sums up how I stay healthy in the summer. What do you do?

Take care & keep making the most of it!

How to Stay Hydrated in the Summer

Okay, this might seem simple, but sometimes I forget to hydrate enough. Last year I was on an app that had us do a 30 day challenge, part of which was drinking 8 glasses of water a day. I honestly felt so great that whole punch (despite having to pee all the time). Unfortunately, I have not been able to keep up the habit. It’s not that I don’t want to or think it’s important, it’s that for some reason it’s a little harder than I thought it would be (this reminds me that I might do a post on habit forming in the future). What I have noticed for myself is that when I’m working, especially from home, I drink a lot of water. One glass per client, plus probably 2 extra on top of that. So on days where I have 4 clients, that ends up being at least 6 glasses of water. In the office, it’s close to the same, but perhaps a little less. The less I work, the less I drink water…

Always have that water bottle.

Except for when I go for a hike, walk, or to the beach. The summer is my favourite time of year. Yes there are some downsides to the weather being hot, but I do love outdoor activities. And I normally do pretty well at staying hydrated. I always bring a water bottle, though I’ll admit sometimes I should probably bring 2, and it’s always empty by the time I’ve returned home. I’m also always happy to get a glass of water at a restaurant, or buy a bottled water at a convenience store if I’ve run out and need more.

While water is 100% important for every human, I think it’s additionally important for Chronic Pain/Illness Warriors. Research suggests that staying hydrated can improve our joint health and functioning by increasing flexibility and lubrication within the joints (could’ve helped the Tin Man). It also has been shown to remove toxins in the body, and toxins are often the source of inflammation. Less inflammation = less pain. Added benefits are improved mood (because being dehydrated can make us angry, depressed and tense – I’ve definitely experience this before, have you?); and it can aid in weight loss, if you have that goal. We know that the mind and body are connected, so when we feel emotions like sadness, anger, and anxiety we tend to feel more pain. When we feel more pain we get into these states easier (so imagine being dehydrated as well).

Here are some ways I make sure I’m staying hydrated:

1. I always have a full glass of water within arms reach. As soon as the glass is empty (or low) I fill it up, with some ice cubes and just carry it from room to room with me throughout the day.
2. I bring a water bottle with me as often as possible. I take it to work, on walks, etc. Again, having it near means I’m more likely to drink it.
3. I order a glass of water at the restaurant. Even if I’m also ordering another drink. Nothing else really hydrates us, so while I’m happy to have a beer or a soda or coffee, etc. that is really for the flavour, socializing experience, etc. I need to have water for the hydration.

Also, side note PSA, if you have a dog and you’re taking him or her for a walk, please, please bring one of those doggy water bottles for them. If you need to be hydrated, they do too!

Enjoy the rest of your summer and keep making the most of it!

Summertime Self-Care

Every time I say the word summertime I start singing: “Summertime and the livin’ is easy.” I think it’s from playing it in high school jazz band many moons ago, and actually when I pulled my sax out in the spring it was an easy song to get back into and play. Yes, here in Canada we are already half way through summer because let’s face it, summer is June, July, August, and if we’re lucky, September. That doesn’t mean we should talk about some summer-related self-care we are all hopefully engaging in, and if not, then it’s not too late to start!

Hot town, summer in the city.

Obviously this year is a bit different due to the pandemic which is spiking and second waving in certain parts of the world, while other parts (ahem USA) haven’t finished their first wave yet. But there are still some activities I’ve found to do this summer that have been great for my body, mind, and spirit – three important aspects of self-care. Personally, I think spending as much time as possible outside is really important for my mental health. If you live anywhere that gets a long, cold winter (Canada, northern US, Russia, Scandinavia, etc) then you understand how much needed the summer sun is. Whether it’s sitting in your back (or front) yard, on your porch, your balcony (apartment dwellers), a bench in a park, or wherever, getting outside for at least an hour a day can make you feel a lot better. And many other favourite self-care activities can be done outside – meditation, yoga, reading, etc.

Backyard chillaxin’ with Spike!

If you’re looking for something a little more physical, I’ve talked about hiking and kayaking, but really any outdoor sport you’re capable of doing is great, even just going for a walk. If it’s safe to do so, having dinner or a drink with a friend on a patio (social distanced of course) can be a good way to get some social self-care in, which many of us weren’t able to do (other than Zoom) during self-isolation. So if you’re in a place that is a little more open and not currently spiking, and you’re safe to do so, getting out with a friend or two might be a good idea.

I always aim to get a little movement in!

Whatever you decide to do for summertime self-care, just make sure you’re staying safe, wearing a mask, and continuing to social distance until the medical professionals tell us it’s safe to do otherwise. Yes, this year is different, but that doesn’t mean we shouldn’t still be taking care of ourselves.