Happy summer! We hope you’ve been able to practice being mindful whether you are at work or at home, and get outside to enjoy the summer weather. The warmth of the sun is like a big hug!
This month’s focus is on physical wellness. Physical wellness is about taking care of your body and preventing harm to it. Did you know that the skin is the largest organ of the body? Skin care is an important part of physical health, especially in the summer months when we are exposed to more sunlight than we are used to! July is UV Safety Awareness Month and we’d like to share with you the importance of wearing sunscreen and protecting your skin from the suns UV rays. Hydration, also a vital part of physical health, is important during the summer, keep reading for some good tips to stay hydrated during these warmer months.
Sun Safety
The U.S. Food & Drug Administration provides some key ways to protect your skin from the sun on their website. Here are some of them:
- Limit time in the sun, especially between the hours of 10 a.m. and 2 p.m., when the sun’s rays are most intense.
- Wear clothing to cover skin exposed to the sun, such as long-sleeved shirts, pants, sunglasses, and broad-brimmed hats.
- Use broad spectrum sunscreens with SPF values of 15 or higher regularly and as directed.
- Reapply sunscreen at least every two hours, and more often if you’re sweating or jumping in and out of the water. There is no such thing as water proof sunscreen!
They also offer some tips for how to apply and store sunscreen:
- Apply 15 minutes before you go outside. This allows the sunscreen (of SPF 15 or higher) to have enough time to provide the maximum benefit.
- Use enough to cover your entire face and body (avoiding the eyes and mouth). An average-sized adult or child needs at least one ounce of sunscreen (about the amount it takes to fill a shot glass) to evenly cover the body from head to toe.
And, remind us not to forget to sunscreen these parts of our body:
- Ears
- Nose
- Lips
- Back of neck
- Back of hands
- Tops of feet
- Along the hairline
- Areas of the head exposed by balding or thinning hair
Check out some videos on sunscreen safety here.
How long does sunscreen last? Can I use it from year to year?
According to Skin Care Foundation, sunscreen does lose its effectiveness over time. It is very important to check the expiration dates before applying. Sunscreen typically lasts up to three years. If you cannot locate an expiration date on the bottle, write on it the year and month you purchased it, and it should be good to go for up to three years after that date.
Let’s Talk About Hydration
Another important factor in physical health is hydration! Making sure we get enough water each day is crucial to our health. The recommended water intake for women is 12 cups total fluid, and men 16 cups. The good thing is this doesn’t have to only come from water. It is liquid in general, so your morning coffee or afternoon tea all counts toward your liquid intake!
Everybody is different, so it is important to follow your body’s cues when it comes to hydration. If you are feeling thirsty, have a dry mouth, dry skin or dark colored urine, those are indicators that you need to increase your water intake.
Another fun way to stay hydrated in the summer is with fruit and vegetables! Many have a very high water content and taste delicious too, making it an optimal source of hydration for those who don’t like water (thinking about my kiddos here)! Below are recommended fruit and veggies with high water content.
- Watermelon. 91% Water. Try cutting these into cubes and freezing for fun healthy popsicles!
- Strawberries. 91% water. Also great for reducing inflammation!
- Peaches. 89% water. Delicious on cottage cheese in the morning!
- Cucumber. 95% Water. Also very low in calories, so you can eat a ton, guilt free!
- Tomatoes. 94% water. Also high in vitamin A and C, which is great for the immune system. Snack from that cherry tomato plant all you want this summer!
Follow this link for some more helpful tips on getting more water in each day! Happy hydration everyone!
Article written by Leah Scouller
Take a Break and Take a Walk
Another great way to work on your physical health is to get active! Our Wellness Walks are weekly! Here is our monthly walking flyer. Please join us for a walk.
Every Monday is a free walk, take a walk on your own with a co-worker either indoors or outside. If you’d prefer to walk indoors, we have created an indoor walking route on our main Be:Well page.
July Wellness Walk Dates:
First Tuesday (hosted by Leah Scouller) July 5th, 2023 at 10:30am
Second Wednesday (hosted by Samantha Leonard) July 12th, 2023 at 3:45pm
Third Thursday (hosted by Carie Bishop-Sanders) July 20th, 2023 at 10:30am
Fourth Friday (hosted by Alissa Jolly) July 28th at 3:45pm
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