10 ways to a healthier summer
Posted 16 January 12What better way to start off the new year by reading some great tips on getting healthier! Are you inspired? Make 2012, the ‘year of health’!
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1. Have a healthier barbecue
Before you throw another snag on the barbie, consider that cooking or chargrilling meat at high temperatures has been linked to the formation of carcinogenic compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
2. Make the beach your gym
Rather than queuing for the treadmill, head to the beach for a full-body workout. “It’s free and the equipment is all there: sand dunes, stairs, benches, pools and the surf,” says Tina Rutzou, master trainer at Beachside Personal Fitness.
3. Sound out the ocean
Listening to the sound of ocean waves can not only help to reduce your blood pressure and heart rate, it can regulate brain waves to promote a state of “alert relaxation”.
4. Sip chilled water
Drinking chilled water boosts metabolism by 24 percent for up to 90 minutes after consumption, due to the energy the body expends warming up the water, German researchers say.
5. Know the signs of heat stress
Also known as sunstroke, heat stress occurs when the body is unable to cool itself, leading to cramps, headaches, dizziness and nausea. “As soon as heat stress occurs, it’s vital to cool the person down and rehydrate them,” says Dr Ronald McCoy, spokesperson for the Royal Australian College of General Practitioners.
“If their body temperature keeps rising, they can develop heatstroke [where body temperature reaches 40.5°C or higher], which is a medical emergency,” Dr McCoy says. Warning signs for heatstroke include a high temperature, rapid pulse, dry swollen tongue, lack of sweating, and confusion. “Call an ambulance, get the person into a cool, shady area and dampen their skin, but don’t give them fluids
as they could choke if unconscious,” Dr McCoy says.
6. Know your SPF rules
Do choose the highest possible protection. The Cancer Council Australia recommends using a broad-spectrum SPF 30+, which blocks both UVA
and UVB rays.
Don’t use old sunscreens. “Sunscreens contain chemical formulations that break down over time, so re-stock at the start of each summer,” advises Dr Terry Piva, skin-cancer expert at Melbourne’s RMIT University.
Do apply enough. “Sunscreens are supposed to be applied 1mm thick — if you apply them too thinly you won’t get the full SPF reading,” explains Dr Piva.
Don’t forget to reapply. “Don’t assume that applying sunscreen in the morning will cover you for the day,” Dr Piva says. Apply sunscreen 20 minutes before stepping outdoors, then every two hours throughout the day.
Do broaden your defence. Sunscreen alone can’t give you 100 percent UV protection, so be sun-smart by avoiding being outdoors during peak UV times — between 11am and 3pm in the summer months — and wearing a hat and
protective clothing.
7. Make a super-salad
If you’re planning to live on salads over summer, make sure they are nutritionally balanced. “A good salad should contain complex low-GI carbs, beneficial fats and lean protein,” says nutritionist Zoe Bingley-Pullin, author of Eat Taste Nourish (New Holland, $29.95). “Tinned salmon, tuna, beans or tofu are great protein sources, and a little bit of mashed avocado or olive oil will give you the good fats,” she adds.
8. Take the 21-day challenge
Simply swap your normal milk for soy milk on your cereal for 21 days. Sanitarium So Good is challenging Australians to give it a go. Research shows that 21 days
is the length of time it takes for a new habit to form, and you could be reaping soy’s health benefits, such as lower cholesterol and blood pressure and strong bones. To sign up, visit www.deltasogoodrem.com.au.
9. Get fit with a frisbee
“Carry a frisbee in the back of your car as an excuse for a run around with your children,” suggests Susannah Marriott in 1001 Ways to Get in Shape (Dorling Kindersley, $39.95). “Running, leaping to catch, and throwing build cardiovascular fitness and endurance,” she says.
10. Put your feet first
As much as we love them, thongs can harm foot health. “Thongs make the small muscles in your feet work harder and can lead to poor posture, shin splints, and knee and hip pain,” says Brenden Brown, president of the Australasian Podiatry Council.
The good news is, you can still wear thongs — but in moderation. “It’s okay at the beach or pool, but avoid them if you’re going to be out of the house for a long time. Choose supportive, lace-up shoes, like sneakers, instead,” Brown says.
