Summer wellness — 4 tips from a West Bridgford clinical practitioner
From eating well to getting in your steps, Jessica Ross has shared her pro advice
Summer is a time for holidays, sunshine, and making the most of longer days, but it can also bring unique challenges for our health. That’s why we’ve asked Jessica Ross from THE WELL PLACE for her top tips.
From staying hydrated during heatwaves to making smarter food choices, a few simple habits can make a big difference to how you feel throughout the season, while looking after your long-term wellbeing.
If feeling healthier and more prepared this summer is on your list of things to do, these tips will help. For more features and guides, subscribe to The Notts Edit tor receive our articles in your inbox for free.
4 wellness tips for a health-focused summer
By Jessica Ross (thewellplace.uk)
1. Eat well
You may have noticed that your body craves lighter foods as the temperature rises, and, if you are like me, you may have wondered why this is. There is actually some really interesting science behind it. As temperature rises, a few interesting things happen in our brain. Sweating increases fluid and electrolyte loss, so your body naturally craves water-filled foods like fruit and vegetables to help maintain hydration.
Also, when it’s hot outside, your body naturally shies away from heavy, high-fat foods as these create more internal heat during digestion. Instead, the part of your brain which controls hunger (hello hypothalamus), will naturally suppress appetite and encourage you to opt for lighter meals, so as not to contribute to the bodies overall heat stress. Leaning in and celebrating the rainbow of foods is great here.
Perhaps think about a breakfast of eggs and avocado on some sourdough, topped with some healthy nuts, herbs, microgreens, and even some pomegranate molasses for colour. Watermelon and feta salad with some torn basil leaves, pumpkin seeds and a drizzle of honey is a crowd-pleasing lunch option, as is finishing with a tray-bake of salmon and vegetables for dinner. Chef’s kiss.
2. Stay healthy on the plane
There is a 3-5 hour flight between you and a beach, the sound of waves, the first few pages of a good book and maybe an all-inclusive dinner. Let’s make these hours count. Unfortunately, planes are one of the easiest places to pick up a bug. They are closed spaces with lots of people, who may or may not be harbouring bugs, and to top it off, there is less opportunity to wash your hands.
Multiple studies show the tray tables and any areas touched in the bathrooms are the dirtiest areas of a plane. So, take some wipes to clean that tray table before you use it, and try and use the bathroom before you fly for shorter flights. Take a personal hand sanitiser or wipes for cleaning your hands on board when you can.
Staying hydrated is really important, as many commercial airlines fly at humidities lower than you are used to. This can dry up the natural defence system of mucus in your nose and throat and make illnesses more likely. Caffeine, fizzy drinks, and alcohol will dehydrate you further during flying, so try and skip these if you can.
Most plane food is ultra-processed and super salty. I hear you ask why? Cabin pressure and dry air actually numbs your tastebuds by about 30%, so airlines compensate intentionally with more salt and seasoning (so that you can stomach the food!). Take your own healthy snacks from home or the airport if you can, to help navigate this salt overload.
3. Try the post-meal walk hack
We all know that trying to exercise before or after work during the long, winter months is hard. The longer, brighter days of summer give us more opportunity to get outside around our working days and get moving.
Your holiday post-meal stroll along the beachfront, the slow walk back to your villa or hotel, or even a wander round the shops is actually super healthy and something your body craves. Even a short, 10-15 minute stroll after meals is highly effective. Light walking after a meal helps your muscles use excess glucose from your meals, rather than storing it as fat, which is great for our waistline and also prevents sugar spikes.
Natural movement of food through your GI tract is also encouraged by your stroll, which can reduce feelings of bloating or heaviness. Alongside the digestive benefits, walking releases endorphins, which will naturally help you to unwind further and relax more into your much needed time away.
Don’t have a trip planned? Use the lighter, warmer nights to re-create these post meal walks at home. They are a great opportunity to increase your steps, be around nature and connect with your loved ones at the same time.
4. Get summer body ready (but not as you think)
So much focus around summer-time is still on getting ‘bikini-body’ (or ‘swimming-trunk body’) ready for your holiday. Maybe you want to take some amazing snaps for social media or even increase your confidence on the beach. The most important thing to know is that you are beautiful as you are. Focusing less on the aesthetics of summer, and instead having a reframe towards care of your bodies actual health, is a much more important mindset.
Health screening is becoming more popular as people realise checking their internal health is a lot more influential for future health and longevity than focusing purely on our external appearance. It may seem less sexy to budget for a blood test to check your liver function, sugar levels, and cholesterol. However, your body will thank you for it. Also, I don’t need to look inside your wardrobe to know you have enough clothes and shoes already (I am sure!), so save your money there and book a health check instead.
Spending 30 to 60 minutes on a health screening appointment, learning about your body and how to optimise certain aspects of your health, will be the best thing you have done this summer. Even if you feel healthy, your body needs an MOT just as much as your car.
thewellplace.uk
@thewellplace_uk
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