12 Expert Tips To Keep You Healthy This Summer
Dietitian Katie Mazzia cardiologist Jerry Greenberg MD internist Dennis Lipton MD and physical therapist Todd Ward share expert advice to help you maximize your enjoyment of activities while staying strong and healthy this summer.
EAT MORE BERRIES by Katie Mazzia MS RD CDE
Summer is the season of blue skies BBQs and best of all berries! Raspberries blueberries blackberries strawberries acai and cranberries are powerful tiny foods that are packed with antioxidants natural phytochemicals and fiber all of which fight disease and inflammation. Registered Dietitian Nutritionist Katie Mazzia offers five tips for getting the most out of your seasonal berries.
1. Choose local or USA organic fresh or frozen (unsweetened) to reduce pesticide exposure.
2. Aim for ½-1 cup 2-3 times per week minimum for heart health and improved cognitive function.
3. Choose whole foods over supplements powders potions or chocolate covered berries.
4. Cook cranberries with 100% fruit juice vs. sugar and use as a spread for sandwiches or on yogurt/oatmeal.
5. Add berries to your smoothie spinach salad tortilla wrap and cold quinoa or brown rice summer salad dishes.
GIVE YOUR HEART A VACATION by Jerry Greenberg MD
6. Sometimes it feels like there's never a right time to take a vacation but if you can carve out some time away from work and the daily stresses of life you could be doing your heart a big favor. Stress can affect behaviors and factors that increase the risk of heart disease. Taking a vacation allows you to recharge your batteries lowering stress levels and keeping you healthy. In fact a nine-year study showed that men who took at least one vacation/year were almost 30% less likely to die from a heart-related cause compared to those who didn't. Vacations can be short close to home or extended and exoticthe point is to take reprieve from the areas of life that cause stress and enjoy the people places and activities that are good for your heart.
PROTECT YOURSELF FROM THE SUN by Dennis Lipton MD
While temperatures in Vail rarely exceed 80 degrees and humidity is comfortably low don't be deceived. Sun rays at high altitude can result in severe sunburn in a matter of minutes without protection. Even mild to moderate activity in the outdoors can result in dehydration and dizziness without careful attention to hydration especially for those who are not acclimated. Maximize your enjoyment of summer activities by following these simple tips from internist Dr. Dennis Lipton.
7. Avoid intense activity in the middle of the day.
8. Drink plenty of fluids. Include a sports drink for extended outdoor activity over an hour.
9. Wear clothing to protect your skin as well as a hat with a wide brim for shade and sunglasses that block both UVA and UVB rays.
10. Use a broad-spectrum sunscreen with an SPF of 15 or higher and reapply at least every two hours.
WATCH YOUR BACK by Todd Ward PT CSCS
For many summer is home improvement season. Activities such as gardening and yardwork involve bending and lifting which can put a strain on your back unless you follow these tips from one of the experts at Howard Head Sports Medicine.
11. When picking up or lifting from the ground keep your spine neutral (flat) and squeeze your stomach muscles. Now with your feet flat drop your hips into a good squatting position. As you are lifting think of pushing your hips over your knees by using the power muscles your glutes.
12. When doing low or ground level work try the half kneeling (one knee) or full kneeling (two knees) position. These positions encourage a neutral spine and reduce the stress on your back. Blankets or pads can be used to avoid sustained pressure on the knees.
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