Summer “Do’s” and “Dont’s
Summer is here and we’re all ready to enjoy days at the pool and sunny warm weather. Dr. Palermo shares some of her secrets to make this season your best!
Don’t Put on Sunscreen…
At least for the first twenty minutes, you are in the sun. Vitamin D deficiency is common with over 80% of Americans being deficient. This is a result of our overreaction to the risk of skin cancer with sun exposure. Vitamin D is important for adequate immune function and control of inflammation, neurological and cardiovascular function, bone-building, fighting depression, and most importantly, fighting and preventing many kinds of cancer.
The body produces it Vitamin D with exposure to the sun and sunscreen blocks this process. UVB rays, (not UVA rays which lead to aging and skin cancer) are responsible for stimulating the process of Vitamin D production and only hit the body during the peak hours of the day. Your body can make up to 15,000 IUs of Vitamin D in 20 minutes of exposure, especially when there are large amounts of unprotected bare skin. Once you reach this amount of time cover up or put on a safe, chemical-free sunscreen for protection.
Don’t Wear Shoes Outside…
Or inside. Research is showing that walking barefoot may have more benefits than strengthening of the tendons and ligaments and improved posture. The health benefits include less chronic pain, improved sleep, improved circulation, improved immunity, and less foot pain and foot odor. Different areas of the feet respond to different areas in the body.
These are called acupuncture sites and walking barefoot can activate them and energize different areas in our body. The tactile sensation of walking in a safe outdoor environment makes us more aware of our bodies and surroundings and may be a way to our magnetic charge (positive ions) when exposed to the negative ions of the earth, ultimately improving our health. So, kick off those shoes!
Do Walk on the Wild Side…
And get outside this summer. Average Americans only spend 5% of their day outside and it appears to be taking a toll on our health. Author Richard Louv (Last Child in the Woods) coined the term “nature-deficit disorder” to describe the anxiety, insomnia, hypertension, addiction, and loneliness that studies have linked to our lack of outdoor time.
Humans evolved to be outside. Outdoor exposure is necessary for optimal functioning and those lacking the time in nature seem to be burdened by chronic ailments. It appears that fresh outdoor air contains phytoncides which are natural chemicals produced by plants and trees. Inhaling these chemicals stimulate neurotransmitters which reduce stress and increase the production of immune-supporting natural killer cells in our body.
Don’t Get Your Food at the Grocery Store…
If you can buy it at your local farmers’ market. Eating food that is seasonal and sourced close by is not only more environmentally sustainable but often more nutritionally dense. When you buy at your local farmers’ market you eat seasonally, and this optimizes the nutrition and flavor of the foods. In addition, you are supporting your local organic farmers who do not receive subsidies from the government and depend on community support for survival. This way you are supporting the producers who work hard to do the right thing. Consider joining a local CSA (community-supported agriculture) to optimize seasonal selections and widen your exposure to local fruits and vegetables. (see localharvest.com to find a CSA near you)
Do Sign Out…
Of your screens. More and more research is showing us the staggering statistics of technology and its ill effects on our health. The average child spends 8-18 hours in front of a screen and can check their devices as often as every hour. Adults fair worse averaging check-ins every 13 minutes. There is scientific research showing this use is addictive and follows the same paths of pleasure centers in the brain as drugs and alcohol. In addition, the overuse leads to anxiety, insomnia, poor posture, and dry eyes not to mention the constant exposure to electromagnetic fields which may have bigger health implications. Consider regular technology fasts and this summer address your tech
“habit”
Don’t Grill Your Meats…
Unless you marinate them in anti-oxidant-dense ingredients and serve them with extra fruits and vegetables. Grilling over an open flame and charring meat creates heterocyclic amines and other carcinogenic compounds. Grilling is synonymous with summer so when you grill marinate with powerful anti-oxidants like garlic, onion, lemon juice, rosemary, oregano, and turmeric. These additives have been shown to counter the negative effects of toxin production.
Don’t Have A Drink Before Dinner…
Unless you combine it with foods high in fiber, healthy fats, and lean, clean proteins. A glass of wine (or any alcoholic beverage) on an empty stomach raises glucose levels in the blood and freezes the functions of the liver. This triggers hormones in your body (insulin) to make fat. In addition, this process stimulates inflammatory cytokines which can have a long-term impact on overall health and encourages us to eat more carbohydrate-rich foods. By combining alcohol with the above-mentioned foods, the rise in glucose is significantly hampered and so is the reaction in the body. Not to be a buzz kill but we all should take a good look at our overall alcohol intake and consider taking vacations from alcohol during the week.
Don’t Sleep In…
The lazy days of summer can tempt us to get us off our regular schedules. Disruptions of our schedules can have negative impacts on our circadian rhythms and our normal sleep patterns leading to health ailments and less productivity. In addition, changes in just two to three months can disrupt sleep patterns for years.
Try to stick to the schedule:
- Wake to sunlight and get early exposure to the sun to stimulate melatonin production for the night
- Avoid late meals and late nights.
- Keep alcohol intake in check.
- Power down electronics 2 hours before bedtime and most importantly go to bed when you are tired.
