Summer is fast approaching. That means our thermostats will soon exceed 100 degrees, the sun’s rays are growing more powerful each day, and invitations to indulgent summer barbecues are stamped and in the mail. It can be tough to maintain a healthy lifestyle during the hot summer months. Here are a few of our favorite tips for healthy summer living.
1. Stay Hydrated
Did you know our bodies are 60 percent water? Water is essential to bodily functions, including flushing out harmful toxins, carrying nutrients to our cells, and even improving energy and brain function. Water is constantly leaving our bodies through our breath, skin and urine, so it’s important to stay hydrated year round. However, during the hot summer months, when high temperatures and humidity can cause excessive sweating, dehydration and even heat stroke, you should drink fluids regularly. According to the Mayo Clinic, in moderate climates, men should drink about 13 cups of fluid (3 liters) per day, while women should drink about 9 cups (2.2 liters) per day. So, in the hot summer heat, you may want to consume even more than the recommended amount, especially when exercising. It’s also important to know the signs of dehydration, like dry mouth, muscle weakness, headache and fatigue.
In addition to keeping vital organs running properly, drinking lots of fluids helps ensure your skin stays clear and glowing. At Anderson Plastic Surgery, our HydraFacial gives the skin an added boost of moisture, in addition to cleansing, exfoliating and extracting impurities and infusing the skin with a hydrating formulation of antioxidants, peptides and hyaluronic acid.
2. Wear Sunscreen
For some, sunscreen is an indispensable step in their morning routine, but many adults still forgo this essential component of daily skin protection. New research shows that both UVA and UVB sun rays can accelerate skin aging, cause hyperpigmentation and wrinkles, injury to the eyes, and skin cancer. At Anderson MedSpa, we recommend EltaMD, a broad-spectrum, non-comedogenic sunscreen with SPF 30+ that looks great under makeup. We suggest applying every morning before leaving the house, and reapplying in the afternoon if you expect continued sun exposure. If, like many of us, you haven’t adhered to a strict sunscreen regimen over the years, there are options to minimize sun damage, hyperpigmentation and wrinkles, including our non-surgical skin treatments and fillers like Botox, Radiesse, chemical peels, IPL photo rejuvenation and Ultherapy.
3. Get Lots of Sleep
With a busy career, family and friends, and occasional workouts demanding your time, sleep is often the first thing to suffer, yet it’s essential to healthy living. According to the National Sleep Foundation, sleep needs vary from person to person, but most adults require between seven and eight hours per night to feel rested and energized the next day. A persistent lack of sleep, also known as “sleep debt,” can lead to brain fog, irritability and even weight gain. We know a busy day fueled by caffeine, energy drinks and non-stop email and text communications can make it difficult to get to bed early, and so it’s important to adhere to a few sleep hygiene rituals each night, like avoiding caffeine in the evening, eating a light dinner, going to bed at a similar time each day, turning off electronics and lights 15-30 minutes before bed, and ensuring a comfortable sleeping environment with soft bedding and cool temperatures.
Can’t seem to get enough sleep? We offer Neocutis LUMIERE and LUMIERE Riche at Anderson MedSpa to minimize under-eye circles and give you that well-rested glow.
4. Quit Smoking
We all know smoking is bad for our health, harming nearly even organ in the body and leading to 87 percent of lung cancer deaths. It can be tough to quit, but new rituals like avoiding smoking triggers, developing a quit-smoking checklist, asking friends to hold you accountable, chewing nicotine gum and going for a walk can help break the habit. At Anderson MedSpa, we can also treat the outward signs of smoking such as wrinkles around the mouth using fillers like Juvederm Volbella and Belotero.
5. Get Moving
It goes without saying — exercise is essential to healthy living. The American Heart Association recommends getting at least 30 minutes of moderate exercise five days per week for cardiovascular health. Three to four intense cardio and strength training workouts per week can accelerate weight loss. Be sure to be consistent, as regular workouts help build muscle and accelerate metabolism, but do allow yourself at least two days of recovery per week to avoid injury and fatigue. SELF magazine clarifies that if you’re aiming for a full five days of working out per week, three days should focus on strength training, two days on cardio, and two days should be active rest. If you’re working out, but can’t seem to shed those last few stubborn pounds, contact us to learn more about our body contouring procedures like liposuction, fat transfer or tummy tuck.
6. Eat Right, Most of the Time
Eating healthy is important, but restricting too much for too long can cause backlash, including eating binges and additional weight gain. Many health experts advocate the 80-20 rule: eating healthy about eighty percent of the time and treating yourself twenty percent of the time. Today, many nutritionists suggest “clean” or “paleo” diets consisting mostly of lean proteins like chicken and fish, along with plenty of fresh vegetables and minimal refined carbohydrates and sugars like breads and processed foods. Healthy fats and oils from foods like avocados and fish can also contribute to healthy skin.
7. Have Fun!
One of the most essential ingredients to healthy living is minimizing stress. With work deadlines and family pressures looming, it can be hard to relax and practice self-care. But, in order to be your best to others, you must take care of yourself. Research has shown that, in addition to caring for your health through exercise, rest and even the occasional mani-pedi, we have to have fun to be happy! Whether this means catching up with girlfriends over martinis or playing flag football with family in the park, play can significantly reduce stress.
We we wish you a summer full of laughter, fun and good health!
Curious about the products and treatments we’ve mentioned here? Call us at 817-810-0770 to learn more or schedule a consultation.