Have a Healthy Memorial Day with These Tips

I’ve come to the conclusion that there are two types of people. There are those who wait all year for pumpkin-spiced everything and relish the opportunity to enjoy a nourishing bowl of soup while wearing a cozy sweater and sitting by the fireplace. These are my cooler weather people. Then, there are those who dream of days spent at the pool or beach snacking on sweet seasonal berries while rocking their “messy hair, don’t care” and sun-kissed skin. These are my warmer weather people.

If you fall into the latter category of summer lovers, count me in your camp. And it’s time to celebrate because the unofficial start to summer is juuuuuust around the corner. While this time of year can often inspire people to get outside and engage in more physical activity, there are a few additional health considerations worth noting.

Below are simple tips to steer you towards a healthful Memorial Day and summer season.

5 Tips for Staying Healthy This Summer

1. Keep hydrated. With the weather warming up and our days often involving outdoor activities, it’s essential to keep your body well hydrated. Unfortunately, the body’s thirst mechanism is a bit sluggish and not the most reliable. Often by the time your brain registers, “hey, I’m thirsty!” you’re likely already slightly dehydrated. Aim to stay ahead of the game by keeping a water bottle with you and sipping on it throughout the day.
2. Take advantage of all the in-season fruits. If you’re a regular at your local farmers market, this is the time of year when farmers’ bounty is practically showing off. From sweet berries and cherries to juicy tomatoes and melon to creamy avocados, meeting your daily quota of nutrient-rich fruit is particularly delicious and easy over these next few months. Bonus? Fruits are also naturally hydrating foods which can help you combat the dreaded dehydration.
3. Protect your skin. Aside from sporting a good SPF, donning a hat, and seeking shade, the foods you eat can also play a role in protecting your skin. Growing research has shown that plant foods rich in carotenoids and flavonoids may offer protection from the damaging effects of UV radiation. Tomato products, for example, such as salsa, tomato paste, and ketchup, are concentrated sources of the potent antioxidant lycopene and have been shown to offer such benefits.
4. Keep family mealtime a priority. One of the joys of summertime is the more relaxed state of being and break from our rigid routines and schedules. But with that, family mealtime can often be thrown to the wayside and ordering take-out can become the new norm. To help keep you (and your family) on track with healthful eating habits, continue to make family meals a priority – it will make the transition to autumn and back to your regular routines that much easier.
5. Limit alcohol. Between the backyard BBQs and summertime soirees, the opportunities to socially drink are prevalent this time of year. While some research has shown us that moderate drinking may offer health benefits, heavy drinking can cause more harm than good. According to the Dietary Guidelines for Americans, one drink is defined as 12 ounces of beer, 5 ounces of wine, or 1 ½ ounces of 80-proof spirits like gin or vodka. It’s recommended that women limit their drinks to up to one per day and men limit their drinks to up to two per day.

In addition to that, try to limit those fancy cocktails with processed, sweetened syrups and opt for those with more natural ingredients. We’re sharing some ideas below for inspiration.

3 No-Sugar-Added Cocktails to Enjoy This Summer

• Watermelon Cucumber Cocktail – Made with sweet watermelon, refreshing cucumber, and tangy lime, this cocktail is the perfect summertime drink!
• Tropical Passion Fruit Cocktail – Get transported to a tropical paradise with this fresh and fruity mango, passion fruit cocktail!
• Real Fruit Paloma – Stay cool this summer with this refreshingly tangy citrus cocktail!

Which team are you on? Team Cooler Weather or Team Warmer Weather? I’d love to know!

McKenzie Jones

McKenzie is a Registered Dietitian Nutritionist, nutrition writer and communicator, who truly loves meeting and connecting with people. Grounded in science with an integrative and holistic approach, she aims to make the world a healthier, happier place by helping people feel their best from the inside out and encouraging others to restore a judgment-free relationship with food. McKenzie has been a contributing editor for the award-winning publicationEnvironmental Nutrition and her numerous articles, nutrition tips, and recipes can be found in publications such as The Chicago Tribune, Today’s Dietitian, Food and Nutrition Magazine, and more.

McKenzie graduated magna cum laude from California Polytechnic State University, San Luis Obispo with a degree in Nutrition and completed her dietetic internship at Bastyr University in Seattle. She is a member of the American Academy of Nutrition and Dietetics and a member of the dietetic practice group, Dietitians in Integrative and Functional Medicine. When she’s not dishing out nutrition tidbits, you can find McKenzie cooking in her sunny kitchen, hiking along with her favorite Southern California trails, or packing her bags and heading out for her next adventure.