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Healthy Habits for the Summer

Updated: Apr 18, 2022

Many of us have been quarantined or self-isolated in the first part of the year as the Coronavirus Omicron B2 variant spread. But as the summer approaches, this was an opportunity for some to improve their health and wellness. For others, it meant a cutback in exercise, ordering more food, and watching Netflix.

We now have an opportunity in the summer months to emerge from our homes and self-isolation and think about health again.

With this in mind, we recommend doing everything possible to enjoy this summer, and recover your health as far as possible.

The following habits will help you and your immune system prepare for the fall.

1. Eat Well

Your diet is the foundation of good health and wellness. It helps to keep a healthy weight and protects from heart disease, diabetes, and cancer. Focus on eating a mix of nutritious foods each day:

  • Fresh fruits and vegetables should be included at least 5 time per day.

  • Whole grains have high fiber and it is helpful for your gut bacteria that fight inflammation.

  • Beans and legumes include zinc, which is linked to better immune function.

  • Healthy sources of protein, such as lean meats, fish, nuts, seeds and lentils, should be included in your diet.

  • Fermented foods like yogurt, kefir, pickles and kimchi have probiotics bacteria that can improve your gut health and boost the immune system.

2. Stay Hydrated

It is important to drink more water during summer and to keep your body hydrated. Use some of the following tips from WebMD to drink more water:

  • Carry a reusable water bottle with you to fill throughout the day;

  • Try planning certain times of day to have a glass, such as when you wake up, at each meal, and before bed;

  • Skip sweetened drinks.

3. Get Active

Regular physical activity makes your heart, lungs, muscles, and bones stronger. It makes you less likely to get long-term diseases like cancer and heart disease. Exercise could also help to lose some weight.

In case you skipped the exercising during the quarantine, some of the following tips suggested by WebMD could help:

  • If it’s been a while since you’ve worked out, start with a low-key exercise, like a 15-minute walk, and build up more activity over time.

  • Try some home / neighbourhood activities such as jogging or bicycle riding.

  • Before heading to the gym, check their safety protocols first.

It is important to enjoy exercising. You are more likely to keep moving if it feels joyful. Find an exercise that suits you in the present moment, and do everything you can to continue it and evolve over time.

4. Keep your Skin Safe

Even though being outside have a lot of benefits to our mood and body, it is important to take care of our skin. WebMD recommends:

  • Avoid sunburn and irritated skin: Cover up outside if the sun is particularly hot with a hat, scarf of other cover.

  • Apply sunscreen with at least 30 SPF to your face.

  • Carry an extra tube of sunscreen in your purse or backpack.

5. Keep Things Clean

While the risk catching COVID-19 from touching surface is low, it is still a good idea to regularly clean parts of your home and personal equipment.

  • Clean high-touch areas like drawer handles, light switches, and doorknobs once a day and after you have guests in your home.

  • Use the right product for each surface.

  • Clean your phone, laptop keyboard and tablet on regular basis.

6. Keep up with Pandemic Information

It is important to maintain the habits that protect you and others from COVID-19, as well as other germs that can make you sick. Therefore, it is important to:

  • Wear a mask that covers your nose and mouth in the appropriate environments.

  • Wash your hands often with soap and water.

  • Cover your mouth and nose when you sneeze or cough.

  • Keep a safe distance from others.

Wishing you to stay healthy and safe this summer!

Debene carries out PROLACTON to support the immune system and restore it after antibiotic treatment. PROLACTON is a prebiotic formulation capable of restoring microflora and providing synergistic effects along the gastrointestinal tract improving proper digestive functioning.


WebMD. 25 April 2021

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