Stay cool and healthy this summer, Tips for a good summer for Men.

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“And with the sunshine and the great bursts of leaves growing on the trees, just as things grow in fast movies, I had that familiar conviction that life was beginning over again with the summer.”

With all the beauty of summer, it can be daunting to handle well in India. With drained energy levels and issues like heat, sunburn and of course dehydration.

One can follow to various ways to guard from heat and keep it cool; the best possible way to beat the heat is from within.

Following tips can help men to have a good Summer, full of zest and energy.

1.Protect yourself from exposure to sun: The ultra-violet rays of Sun and the sunrays being stronger than rest of the year can cause damage to skin. Wear a hat or apply a good sun screen to skin while going outdoors.

2.Exfoliate: Summer means an increase of dead skin-cells, so it is important to exfoliate your skin to keep it smooth and healthy. You don’t need to buy any expensive products to achieve that summer glow, use simple natural scrubs and do not forget to moisturize your skin.

3.Wear natural fabric and light colours: Cotton absorbs the sweat from your body and allows it to evaporate into the air. It works like a towel, wicking the moisture away from your skin and discouraging the growth of bacteria and yeast. This keeps you cool and prevents infections.

Avoid synthetic fabrics as much as possible, because unlike cotton and other natural fabrics, most synthetic fabrics do not breathe. So, when you sweat, the sweat doesn’t dry off like it should.
Colours like white, faint grey, sky blue and other light shades of shirts would keep you cool, because they reflect most of the sun’s rays back into the atmosphere. Dark fabrics on the other hand tend to absorb these rays and trap their heat, making you feel even hotter.

4.Protect your hair: Our hair suffers a lot during the summer. Constant heat and sun damage take a toll on our hair and can leave it feeling limp and dull. Use a good conditioner after shampoo to retain moisture. If possible, minimize the use of hairdryers and towel dry your hair instead. Wash your hair alternate days.

5.Do more of Yogasana & Pranayama exercises: Summer exercise doesn’t have to stop because of the rising temperatures. Instead of working out outside, change your exercise plan and take it indoors. While Yogasanas would give you required exercise for the body, pranayama techniques can actually help you cool down the body and feel relaxed in the sweltering heat.

6.Get wet: Summer is the perfect time of year to get wet! Start by swimming for 10 minutes and increase the time over the following weeks by doing front crawl, breaststroke or backstroke to mix up your cardio workout. If swimming laps isn’t your thing, join a water aerobics class or create your own aerobic workout with jumping jacks and jogging in water.

7.Go gardening: To improve your stress level, plant a small garden. Just putting your hands in soil or walking bare-feet in early morning or before sleeping in night can help release heats from body and feel cool and calm at same time.

8.Stay cool and hydrated: We lose ample amount of water in body through perspiration. Drink water, at least two glasses upon getting up, and similar amounts if you are going out for activities and exercise. Keep yourself hydrated by drinking generous amount of water day round. Carry water with you in a hard plastic container.

9.Curb on Alcohol and smoking: Summer’s a great time to skip drinks with hard alcohol and to begin going down on smoking habits.

10.Have foods that keep body naturally cool and hydrated: The best possible way to beat the heat is from within. Include water-based and cooling ingredients in regular diet in order to keep the system calm and cool. Hydrating, seasonal ingredients like melons, gourds, cucumbers, citrus fruits are all excellent to keep you hydrated, help you feel light and fresh and at the same time supply essential micronutrients to the body. Curd is also an excellent option. Enjoy Nature’s bounty by consuming fresh seasonal fruits and vegetables which are at their organic best. Raw vital salads will nourish your body for summertime activities. Include some protein with one or two meals. There are a number of light, nourishing proteins that don’t require like nuts, seeds, sprouted beans, tofu etc.

 

11.Give Your Diet a Berry Boost: If you do one thing this summer to improve your diet, have a cup of mixed fresh berries — blackberries, blueberries, or strawberries — every day. They’ll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich. Berries are also tops in fiber, which helps keep cholesterol low for sedentary lifestyle working men.

12.Nutritional supplements: Nutritional supplements can support you with a greater amount of physical energy, enhancing your summer activities. The B-complex vitamins are calming to the nervous system and helpful for cellular energy production, while vitamin C and the other antioxidants protect your body from stress, chemical pollutants, and the biochemical by-products of exercise.

13.Beware of smoothies and milk shakes: Fruit smoothies, milk shakes are a great way to get your day going and keep refreshed throughout the summer, but watch out for smoothies made with frozen yoghurts or ice cream as they can be extremely calorific.

14.Sleep Well: Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule. It’s also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time

For any queries get in touch with me at sahna@pravaahwellness.com.

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