Your Guide to a Healthy Summer
It’s August and summer is in full swing. Amidst the barbecues and beach days, there are a few things you can do to stay on top of your health and make sure this is a season to remember. Keep reading for tips on how to stay safe and healthy this summer.
As things slow down a little in the heat of summer, it’s a great opportunity to catch up on some to-do’s you’ve been putting off. So, if it’s been a while since you’ve visited your Primary Care Provider (PCP) for a check-up, now’s the time!
Visiting your PCP is just one example of how you can take advantage of preventive care services offered by your health plan. These services include annual physicals, cancer screenings and immunizations—care that helps prevent injury or illness instead of treating an already existing condition. Preventive care can also help you detect any medical issues before they become more difficult to treat.
Most preventive services are fully covered by your health plan, with no co-payments*. Plus, in the long run, they can lower healthcare costs and premiums by preventing or treating conditions before you need to visit the ER or the hospital. In short, preventive care is key to helping you live a long and healthy life.
Which screenings you need and how often you need them may depend on your family history. For instance, if a close family member has diabetes, screenings for that particular condition are especially important. By being aware of your family history, you can also be proactive and make choices that lower your risk of illness.
Here are some of the preventive health tests and screenings that can detect serious illnesses or chronic conditions:
- Screenings for breast cancer, colorectal (colon) cancer, cervical cancer and prostate cancer.
- Screenings for blood pressure, cholesterol and diabetes.
- Immunizations like annual flu shots and COVID-19 vaccines.
- Counseling and education to help manage chronic conditions, take care of your mental health or get support while you quit smoking.
Enjoy Fresh Fruits and Vegetables This Summer
Lots of delicious fruits and vegetables are in season now—think watermelon, zucchini, peppers, tomatoes, strawberries and blackberries —so let’s go over how you can incorporate them into your diet.
Here are some easy ways to enjoy healthy, nutritious ingredients this summer:
Make a salad: Try combining heirloom tomatoes, peppers, cucumbers and fresh greens to make a salad. Add some feta cheese and chickpeas for protein.
Try a yogurt parfait: Build layers of yogurt, granola and fresh fruit like strawberries and blueberries for a healthy snack or dessert.
Make your own guacamole: Use ripe avocados, onions, garlic powder, lemon juice and (if you like) cilantro, then eat with raw vegetables or tortilla chips.
Sauté vegetables for a primavera: Sauté garlic, zucchini, squash, onion and red pepper in olive oil and serve over your favorite pasta.
Grill vegetables: Vegetables like zucchini, eggplant and corn on the cob can be delicious when brushed with olive oil and grilled.
Grill fruit: Fruit like peaches or plums—sliced in half and grilled face down for a few minutes —makes a refreshing dessert with frozen yogurt or a little vanilla ice cream.
Adding these seasonal foods into your meals this summer can be a great source of fiber, which keeps you full and can help reduce blood sugar, cholesterol and chronic inflammation. Fruits and vegetables like cantaloupe, watermelon, peaches and strawberries are a good way stay hydrated in the heat.
How Staying Hydrated Can Improve Your Cardiovascular Health
When the weather is hot, don’t forget to pay attention to how much water you’re drinking. The human body is made up of 60% water, so it’s no surprise that staying hydrated is important to your health. Drinking enough water is especially key for cardiovascular wellness, as dehydration can lead to some serious health complications.
Dehydration causes fluid loss in your blood—which is 90% water —and low blood volume. This can lead to low blood pressure, which means your organs may not be getting the oxygen they need to function properly.
Drinking enough water—typically 64 fluid ounces per day for moderately active adults—makes it easier for the heart to pump blood and oxygen through your body. This means that staying hydrated can help you avoid cardiovascular conditions like low or high blood pressure.
If dehydration causes your blood pressure to drop and then suddenly rise, it can put a strain on your heart and potentially lead to long-term damage.
If your blood pressure drops, your body will try to compensate. However, this corrective response can also be dangerous. First, dehydration may cause sodium levels in your blood to rise. Your body then releases a hormone called vasopressin, which prompts your blood vessels to constrict in order to hold on to water. This in turn causes your blood pressure to rise.
You may need to drink more water in the summertime, as sweating can cause water loss. One good way to see if you’re hydrated is to check your urine. If it’s a light yellow color, that typically means you’re well-hydrated. If it’s dark yellow and cloudy, you should probably be drinking more.
Of course, the amount of water you need depends on your age, weight, body type and activity level.
It’s important to listen to your body and not deprive yourself, as well as proactively drink water throughout the day. Avoid heavily caffeinated drinks because they can actually cause your body to lose fluids.