Have a happy and healthy summer with your family

Summer may look different across the UK this year, but that doesn’t mean it’s over! Whether you had a holiday abroad planned or not, you can still have a happy and healthy staycation at home or in the garden with your family!

Here in the UK, we are often blessed with scorching weeks of sunshine during the summer months. Last year we saw a record-breaking temperature of 38.7C – so who really needs a holiday abroad when you can sit in your garden for free!

Although we might not be able to do everything we had planned this summer, there’s no need to be sad. Longer days mean more hours of sunlight which is great for our mental health and provides us with vitamin D which is essential for healthy bones.

Stay safe in the sun

If you enjoy spending time outside in summer, make sure you protect your skin from harmful UV rays. Wear sun lotion with a minimum SPF of 30 and apply 30 minutes before going outside.

Try not to sit out in the sun between the hours of 10am and 2pm, but if you can’t avoid it, wear a sunhat and keep apply more sun lotion every 2 hours.

Make healthy eating fun

Eating healthy shouldn’t be a chore and you don’t have to eat boring old salads all the time! Summertime is all about fresh fruit, BBQs, smoothies and dining al fresco.

Ever noticed how the fresh produce aisle is always bursting with colour in summer? If that isn’t enough to inspire you then we don’t know what is! Summer is a great time to try new recipes and fill your body with nutritious fruits and vegetables, think strawberries, tomatoes and cherries!

Try jazzing up a basic fruit salad with exotic fruit, shake up some mocktails for the whole family to enjoy or try grilling fish on the BBQ instead of plain burgers and sausages. Check out some healthy summer snacks your kids will love over here.

Prepare your food properly

Warmer temperatures can easily spoil food, so you need to be extra careful, especially if you’re having guests round for a garden party.

• Cook food on the same day you plan on eating it, this will give bacteria less time to grow.
• If you’re having a BBQ, make sure grilled meat is cooked thoroughly until it’s no longer pink in the middle and the juices run clear.
• Keep utensils for raw meat and cooked meat separately.
• Going on a picnic? Keep cold foods such as cocktail sausages, pies, salads and dairy covered and in a cool box.
• Keep things clean – wipe down food preparation surfaces with anti-bacterial spray and always wash your hands thoroughly before preparing and eating food.

Drink more water

Drink plenty of water throughout the day, even if you aren’t thirsty. Fluids help your body sweat and cool down. Try to avoid sugary drinks and alcohol as this can cause dehydration which is very dangerous as it can lead to heat exhaustion and in more serious cases, heatstroke.

Lack of water can make you feel hungry even when you aren’t and in summer this can be dangerous, especially when bowls of snacks are around to accompany a BBQ. If you don’t like water, you could add a few slices of cucumber or lemon for more flavour.

Exercise

Just because it’s sunny, it doesn’t mean you should stop exercising, regular physical activity is an important part of a healthy lifestyle, whatever the weather! Summer is a great time to get active and the whole family can take part.

You could go on a family bike ride, a hike or set up the paddling pool in the garden. If you don’t like the heat outside, take your workout indoors, get dancing to some music or try following a workout video.