The Independent Pharmacy

Tips to Stay Healthy in the Summer

Scott McDougall
Scott McDougallMPharmDirector & Registered Manager

Reviewed on 11 Jul 2024

Summer brings sunshine, vacations, social gatherings and increased outdoor activity. But with the heat, sun exposure and potential allergens also come challenges to our health and well-being.

This guide provides some practical strategies to help you stay healthy and enjoy the best of the season.

Hydration Hero

  • Drink up! Water is your best friend. If you already feel thirsty, then you’re dehydrated! Carry a reusable water bottle and sip regularly, even before you feel thirsty. Aim for eight glasses a day, and adjust based on activity levels. Dehydration can lead to fatigue, headaches, and even impair cognitive function.
  • Flavour boost: Add a twist to plain water with slices of cucumber, berries, or lemon which will give you a boost of antioxidants too.

Hay Fever Fighter

  • Know your triggers: Identify what triggers your allergies and avoid them when possible.
  • Pollen patrol: Stay indoors during peak pollen hours (typically mornings and evenings).
  • Medicate wisely: Consider taking daily antihistamines in the morning before your symptoms start, and use targeted treatments such as nasal sprays or eye drops for extra relief.
Hay Fever Treatments
Hay Fever Treatments
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Light Eats, Big Flavours

  • Seasonal feast: Take advantage of summer's bounty of fresh fruits and vegetables. They're packed with vitamins, minerals, and water, keeping you cool and energised.
  • Grill it up: Healthy grilling isn't just about burgers! Opt for lean proteins like fish, chicken, or tofu. Marinades add flavour without excess fat. Grilled fish is also a great source of vitamin D, which is important for bone health and immune function.
  • Salad sensations: Explore the world of salads! Experiment with leafy greens, fruits, nuts, and seeds for a satisfying and refreshing meal.

Skin Care

  • Sunscreen saviour: Apply sunscreen with SPF 30 or higher, broad-spectrum protection, and reapply every two hours, especially after swimming or sweating.
  • Sun smart clothing: Choose loose-fitting, breathable clothing that covers your arms and legs. Cotton pyjamas will also help to keep you cool at night.
  • Shady spots: Seek shade during the peak sun hours (10 am to 4 pm). Some sun is important for vitamin D production, but limit it to avoid overexposure.
CeraVe AM Facial Moisturising Lotion
CeraVe AM Facial Moisturising Lotion
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Beat the Bite

  • Bug spray shield: Use insect repellent containing DEET or other approved ingredients, to protect yourself from mosquitoes and ticks, which can transmit diseases.
  • Cover up: Wear long sleeves and trousers in mosquito-prone areas, especially at dawn and dusk.
  • Natural solutions: Citronella candles or lemongrass oil can provide some protection outdoors and can be a good option for short-term use, although not as effective as DEET.

Conquer Travel Sickness

  • Travel light: Eat a light, easily digestible meal before travelling. Avoid greasy or spicy foods, which can sit heavy in your stomach and worsen nausea.
  • Fresh air: Crack open a window for fresh air circulation.
  • Focus on the horizon: Look out the window and focus on a fixed point in the distance to help reduce dizziness.
  • Ginger power: Ginger candies or natural ginger chews can help settle your stomach. Ginger is a great natural remedy for nausea.
Stugeron 15mg Tablets
Stugeron 15mg Tablets
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Taming Tiny Travellers’ Troubles

  • Keep it cool: Ensure proper air circulation in the car or on a plane.
  • Distract and relax: Engage children in games, colouring, or books to distract them from feeling unwell.
  • Small snacks: Offer small, bland snacks like crackers or pretzels, which are less likely to irritate the stomach and help settle it.

Bonus Tip: Pack a small first-aid kit for any minor bumps, scrapes, or insect bites that may occur during your summer adventures.

First Aid Treatments
First Aid Treatments
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By incorporating these simple yet effective tips into your routine, you can ensure a safe, enjoyable, and healthy summer.

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