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Tips for a Healthy Summer

#Summer time…and the living is easy…..


Summer is the season of hot days and cold drinks, beach trips and barbecue. It might get hot with a vengeance. but somehow our mood is still better than when in the depths of a cold winter.


"Summer has filled her veins with light and her heart is washed with noon." 

– Cecil Day Lewis, Anglo-Irish poet and Poet Laureate.


Yet summer has its own dangers and it is important to be prepared to make the best of this fantastic period of the year! Here are some tips on how to navigate the coming hot months healthily.


Avoid Extreme Heat

Excessive temperatures are dangerous for everyone, but especially for children, the elderly, and people suffering from chronic conditions. So do be careful and avoid being outdoors in the worst of the heat.


Need a simple way to cool down fast? You can easily create your own “spa towel”: soak a small towel or facecloth in clean water and add a few drops of essential oils. Then wring it, roll it up and place in a plastic bag in your fridge or freezer. Place this on your face or body when you need to cool down – what a fantastically refreshing way to chill!


Eat Healthily

It is so easy to eat well in summer….all the delicious juicy fruits, salads and veggies are an easy way to eat without requiring too much prep work, giving a refreshing taste that will so energise you. Eating healthily strengthens your bones and helps you build muscle while boosting your immunity.

For example, you can get creative at the grill. It’s easy to throw hot dogs, and burgers onto the grill, but its as easy with veggies and they taste wonderful when grilled. Try eggplant, marrows, peppers and even fruit such as pineapple – yummmmmmm.


You can also make your own smoothie popsicle. Just fill a popsicle mould with your favourite smoothie and freeze. You can also layer the smoothie with fruit and yoghurt….what a super duper refresher to cool you down on a hot day! Prepare them the night before and they’ll be ready by morning.


Drink Wisely

Water, water, water is the secret… is so important to keep hydrated during summer to replace water lost through perspiration. And this is a beauty boost as well - drinking plenty of water works wonders for your skin. You can add slices of fruit to your water to give your drink a zing. And do keep sugary or alcoholic drinks within control to reduce calories and stay safe.


“Deep summer is when laziness finds respectability." 

–Sam Keen, American author, professor, and philosopher 


Get a Move, Sit Less!

While it is easy to lay back and chill in summer, you should aim to get at least 150 minutes of physical activity every week as this has immediate benefits for your health. Exercise will give you better sleep and reduced levels of anxiety.


If this feels like too much, just start with a few minutes a day. Think a bit creatively: a walk with the family or a game at the beach are all a step in the right direction. You can start to build healthy habits slowly, one step at a time. You will see that if you keep it up, you will get to your goal.



Slap on the Sunscreen & Insect Repellent

Before venturing out, make sure that you slap on the sun screen with at least SPF 15 for sun protection. Do re-apply sun screen regularly – at least every 2 hours and also after swimming. Hats also give you a great level of protection.


If you forgot your sunscreen and got burnt, make sure you do take care of sunburns immediately. You can take cool baths or showers to lessen the pain. Then moisturise, moisturise, moisturise, ideally with soothing ingredients such as aloe vera! And be sure to drink plenty of water as your body will need more than usual to help you heal your sunburn.


Summer is also danger zone for flies and mosquitos, and insect repellent is a must to keep those critters away. Natural remedies such as citronella are a good way to keep them away when sitting outside.


Give your sunglasses an upgrade 

We often use protection all over but forget our eyes. The sun in Malta is super hot and just being outside can burn your eyes, and this can lead to vision problems at a later stage. It is important to protect your eyes with a pair of good quality sunglasses that block UVA and UVB light.

So get out there and enjoy summer, but keep safe!


If you would like information on how to kick start your journey to a healthier you, contact us today on +356 21221355, 9985 2404 or send an email on



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