Ten ways to a healthier summer Nike Blazer tqff

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Ten ways to a healthier summer
1. Have a healthier barbecue
Before you throw another snag on the barbie,[link widoczny dla zalogowanych], consider that cooking or chargrilling meat at high temperatures has been linked to the formation of carcinogenic compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
Rather than queuing for the treadmill,[link widoczny dla zalogowanych], head to the beach for a full-body workout. "It's free and the equipment is all there: sand dunes, stairs, benches,[link widoczny dla zalogowanych], pools and the surf," says Tina Rutzou, master trainer at Beachside Personal Fitness.
3,[link widoczny dla zalogowanych]. Sound out the ocean
Listening to the sound of ocean waves can not only help to reduce your blood pressure and heart rate, it can regulate brain waves to promote a state of "alert relaxation".
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4. Sip chilled water
Drinking chilled water boosts metabolism by 24 percent for up to 90 minutes after consumption, due to the energy the body expends warming up the water, German researchers say.
5,[link widoczny dla zalogowanych]. Know the signs of heat stress
Also known as sunstroke, heat stress occurs when the body is unable to cool itself, leading to cramps, headaches, dizziness and nausea. "As soon as heat stress occurs, it's vital to cool the person down and rehydrate them," says Dr Ronald McCoy, spokesperson for the Royal Australian College of General Practitioners.
"If their body temperature keeps rising, they can develop heatstroke [where body temperature reaches 40.5 or higher], which is a medical emergency," Dr McCoy says. Warning signs for heatstroke include a high temperature, rapid pulse,[link widoczny dla zalogowanych], dry swollen tongue, lack of sweating, and confusion. "Call an ambulance, get the person into a cool, shady area and dampen their skin, but don't give them fluids as they could choke if unconscious," Dr McCoy says.
6. Know your SPF rules
Do choose the highest possible protection. The Cancer Council Australia recommends using a broad-spectrum SPF 30+,[link widoczny dla zalogowanych], which blocks both UVA and UVB rays.
Don't use old sunscreens. "Sunscreens contain chemical formulations that break down over time, so re-stock at the start of each summer," advises Dr Terry Piva, skin-cancer expert at Melbourne's RMIT University.
Do apply enough. "Sunscreens are supposed to be applied 1mm thick if you apply them too thinly you won't get the full SPF reading," explains Dr Piva.
Don't forget to reapply. "Don't assume that applying sunscreen in the morning will cover you for the day,[link widoczny dla zalogowanych]," Dr Piva says. Apply sunscreen 20 minutes before stepping outdoors,[link widoczny dla zalogowanych], then every two hours throughout the day.
Do broaden your defence. Sunscreen alone can't give you 100 percent UV protection, so be sun-smart by avoiding being outdoors during peak UV times between 11am and 3pm in the summer months and wearing a hat and protective clothing.
7. Make a super-salad
If you're planning to live on salads over summer,[link widoczny dla zalogowanych], make sure they are nutritionally balanced. "Tinned salmon, tuna, beans or tofu are great protein sources, and a little bit of mashed avocado or olive oil will give you the good fats," she adds.
8. Take the 21-day challenge
Simply swap your normal milk for soy milk on your cereal for 21 days. Sanitarium So Good is challenging Australians to give it a go. Research shows that 21 days is the length of time it takes for a new habit to form,[link widoczny dla zalogowanych], and you could be reaping soy's health benefits,[link widoczny dla zalogowanych], such as lower cholesterol and blood pressure and strong bones. Get fit with a frisbee
"Carry a frisbee in the back of your car as an excuse for a run around with your children," suggests Susannah Marriott in 1001 Ways to Get in Shape (Dorling Kindersley, $39.95). "Running, leaping to catch,[link widoczny dla zalogowanych], and throwing build cardiovascular fitness and endurance," she says.
10. Put your feet first
As much as we love them, thongs can harm foot health. "Thongs make the small muscles in your feet work harder and can lead to poor posture, shin splints, and knee and hip pain," says Brenden Brown, president of the Australasian Podiatry Council.
The good news is, you can still wear thongs but in moderation. "It's okay at the beach or pool, but avoid them if you're going to be out of the house for a long time. Choose supportive,[link widoczny dla zalogowanych], lace-up shoes, like sneakers, instead,[link widoczny dla zalogowanych]," Brown says.相关的主题文章：

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