Tips for health and wellness during the vacations
Summer isa season full of sun, relaxation and fun; but also, of opportunities to take care of our health. Whether you are planning a beach vacation, exploring new destinations or simply enjoying the sunny days in your city, it is crucial to remember the importance of maintaining a healthy lifestyle during this time of year.
Our experts offer advice on how to take care of your well-being during the vacations, from maintaining a balanced diet to recommendations for protecting your skin from the sun and staying hydrated on hot days.
Happy and healthy summer!
Protection from the sun
Skin cancer is one of the most recurrent types of cancer: 3,200 cases are diagnosed annually in Spain, a figure that increases by 10% every year. If diagnosed in time, skin cancer is also one of the best treated cancers.
In summer, solar radiation is higher, and therefore, it is more necessary to protect oneself from the sun. How to do it?
 |
Reduce the amount of sun we get throughout our lives. Being brown implies skin damage, so there is really no way to sunbathe in a healthy way. |
|
|
Apply a photoprotector. |
|
|
Cover the head, especially if there is not much hair. |
|
|
Avoid the central hours of the day, the midday hours, which is when the sun shines the most. |
|
|
Also protect yourself in the water, as well as under the umbrella. |
|
|
Protect young children very much: the damage they accumulate now will have an influence later. |
Leyre Aguado
Specialist of the department of Dermatology of the Clínica Universidad de Navarra
Dehydration and heat stress
In recent years, Spain has experienced warmer than normal summers. The State Meteorological Agency (AEMET) also forecasts a very hot summer this year (it could be among the 5 hottest in the last 30 years).
Excessive heat can have health consequences. Heat stroke or heatstroke are some of the most common heat disorders, with symptoms such as headache, weakness, dizziness, drowsiness, disorientation, cramps, tremors or even convulsions.
Although heat stroke can be mild, heat stroke is always serious, especially in children and the elderly. What can we do to prevent it?
|
Avoid exhibition direct sun exposure, especially in the middle of the day, and use sunscreen. |
|
|
Do not stay in closed places such as the car. |
|
|
Wear appropriate and light clothing. |
|
|
Drink plenty of fluids, but without forcing yourself. |
|
|
Do not drink alcohol or caffeine. |
|
|
Use fans and, at home, ventilate at night. |
|
|
Wetting or bathing. |
|
|
Reduce physical activity during warmer hours. |
Nicolas Garcia
Specialist of the department of Internal Medicine of the Clínica Universidad de Navarra
Another risk in summer is dehydration. Our body needs adequate hydration to maintain optimal water levels. However, in summer, this aspect, due to the heat, is altered by an increase in water loss through the skin, breathing and sweating, mainly. How to avoid it?
It is essential to drink liquids. If normally, in general, it is advisable to drink between 1.5 and 2 liters of water daily, in summer it is preferable to increase this intake to 2.5 liters.
But what subject of beverages? The best liquid is water, if possible with low sodium content. It can also be drunk through herbal teas, coffee or tea.
However, if it is difficult to drink so much liquid, water can also be obtained through food: fruit, vegetables and carbohydrates.
|
Avoid practicing outdoor sports in the middle of the day. In general, the most dangerous time is between 12:00 and 17:00. Therefore, it is best to train early or late in the day, temperatures are more bearable and exhibition to solar radiation is lower. |
|
|
Hydrate yourself. It is always essential but now more than ever. Drink every 20-30 minutes and do not wait until you feel thirsty, as this is a sign of slight dehydration. Remember that apart from losing fluids, you will also lose mineral salts that are important for the body. Thus, it is interesting to incorporate isotonic drinks to replenish these electrolytes. |
|
|
Use sunscreen. If you practice outdoor sports, sunscreen is a MUST. There are specific sunscreens for sports that are resistant to water and sweat, use them! |
|
|
Dress appropriately. Avoid dark colors that trap heat. Wear light-colored technical clothing designed for exercise that facilitates perspiration. This will help sweat evaporate and lower your body temperature while training. |
|
|
Listen to your body. We all have our limits and the summer heat can affect you more than usual, so it is important that you learn to listen and respect the signs. Symptoms such as headaches, intense thirst, muscle cramps or dizziness indicate that it is time to stop immediately, seek shade and hydrate. |
Jesus Martin
Professor of Nursing School
Smoking cessation
In summer, work and/or academic stress decreases. Therefore, wouldn't it be a good time to think about quitting smoking?
 |
SET A DATE Pick a date, within the next two weeks, to quit smoking. This is enough time to prepare yourself. To avoid failure, do not set a difficult quit date (e.g. exams, a stressful time). |
Miren Idoia Pardavila
Professor of Nursing School
 |
TELL YOUR FAMILY AND FRIENDS YOU WANT TO QUIT SMOKING Quitting smoking is easier if you have the support of your family and friends. But they can't help you if they don't know you're quitting and what you need from them. Here are some suggestions on how to start the conversation:
|
 |
PLANNING AND ANTICIPATION Quitting smoking is hard! And you may feel a little depressed, unable to sleep, have trouble thinking clearly, irritable, frustrated, anxious, nervous and/or restless during the first few weeks. These feelings are normal and, most importantly, they are temporary. Most people who go back to smoking do so to put an end to these uncomfortable feelings. This can't happen to you! It's easier to avoid relapse if you: You know what triggers your cravings: certain people, places, things or situations Prepare a list of things you can do when you feel like smoking (this craving lasts about 10 minutes). These distractions should be quick and easy. |
 |
REMEMBER WHY YOU WANT TO QUIT SMOKING Remembering your goals will help you stick to your purpose: quit smoking. To do this, it is good to make a list of all the reasons why you want to quit. You can fill in the following sentences to generate your list of motivations: Because I will be able to _________________________ Because I will feel more _________________________ Because I will have more ________________________ Because I won't have to _________________________ Keep the list somewhere you'll see it often (like your phone, car, or closet). This may sound lame, but keeping it nearby when you do will remind you that you want to quit. By the way, don't forget to get rid of things that remind you of smoking. For example, you can start by smashing your pack of cigarettes and throwing away the lighters.
|
 |
MONITOR YOUR PROGRESS REGULARLY Monitoring your progress on a regular basis can help you learn the strategies that help you quit smoking the most.
|
 |
RECEIPTS Don't be discouraged if you slip up and smoke a cigarette or two. It's not a lost cause. One cigarette is better than a whole pack. But that doesn't mean you can safely smoke once in a while, no matter how long it's been since you quit smoking. One cigarette can quickly bring you back to your old ways. |
per diem expenses healthy
During the summer and especially on vacations, we usually change our routines: we delay bedtime, we do more outdoor activities, we go on excursions to the countryside or to the beach, we have more meetings with family and friends, etc. etc. All this has an influence on food: we change schedules, regularity and issue of the different meals (breakfast, average morning, lunch, afternoon snack and dinner), we tend to eat more refreshing foods, easier to digest and use simpler and faster ways of preparing food.
To prevent these modifications or changes from leading to an unbalanced and inadequate diet, it is advisable to maintain a healthyper diem expenses and ensure adequate hydration according to our characteristics and activity: age, weight, internship sport or tastes.
|
In general, at this time of the year the body requires less energy for the performance of different functions, so we should adjust the calorie intake of the per diem expenses including lighter meals than at other times of the year. |
|
|
High temperatures increase the risk of dehydration, which should be compensated by an abundant supply of liquids at per diem expenses . |
|
|
A wide variety of foods should also be included in the per diem expenses: foods from all food groups should be consumed at the recommended frequency and in the recommended amounts. |
M. Iosune Zubieta
research center in Nutrition (CIN)
|
Maintain regular sleep schedules. Our body has an internal clock that does not understand changes for social reasons. There are times of the day when it is physiologically and metabolically ready to be awake and others when it is ready to sleep. Adapting our schedules to this rhythm is fundamental for our sleep to be of quality. This schedule should not be very different from the one we have when we are not on vacation. |
|
|
Exercise in the morning, before the sun warms up and not late in the day, as it will make it difficult to sleep and sleep will be of poorer quality. The internal temperature drops to prepare for sleep and physical exercise in the afternoon delays this process. In fact, it is recommended to avoid physical activity in the 6 hours before going to bed. |
|
|
Do not nap. Napping will subtract sleep load for the night so, especially if it lasts more than 30 minutes, it will hinder night sleep. |
|
Avoid excessive alcohol intake 4 hours before bedtime, and do not smoke. Both habits worsen the quality of sleep. |
|
Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many soft drinks, as well as chocolate. |
Elena Urrestarazu
Specialist of the department of Clinical Neurophysiology and the Sleep Unit of the Clínica Universidad de Navarra.
|
Dinner should be light, without fats or spicy foods, and early. It is necessary to go to bed with digestion done, but without hunger. Digestion also follows the internal clock and its time does not coincide with that of sleep: the body is not prepared to perform both functions at the same time. |
|
|
Avoid exhibition to light 2-3 hours before bedtime. Light is the main regulator of the internal clock. It blocks the secretion of melatonin that begins 2 hours before the internal bedtime. That is why in summer, as the issue hours of exhibition to light are longer, it is more difficult to fall asleep. |
|
|
Keep the room in suitable conditions(dark, quiet, comfortable temperature). The optimal room temperature for sleeping is between 18ºC and 22ºC. In the summer heat, maintaining this temperature can be a challenge challenge. It is advisable to ventilate the house first thing in the morning, as these are the coolest hours of the day. If air conditioning is not available, fans or other tricks can be used to cool the room and the bed. Sleeping with the window open is a double-edged sword: the room may be cooler but, depending on where we are, it may be at the expense of darkness and silence. |
|
Practice self-care. During the summer, take time to take care of yourself. Engage in activities that bring you pleasure and help you recharge, such as taking a relaxing bath, enjoying a massage, listening to music you enjoy, writing in a journal, or pursuing hobbies you are passionate about. Self-care is essential to maintain emotional balance and prevent burnout. |
|
|
Set limits on technology use. These weeks it will be easy to spend long hours in front of your phone or computer screen. Set time limits on the use of electronic devices and take advantage of that free time to interact with friends and family, read a book, practice a hobby or enjoy outdoor activities. |
|
|
Practice relaxation techniques. Vacations are also a time to rest and relax. Take time each day to practice relaxation techniques, such as meditation, deep breathing or yoga. These practices will help you reduce stress and maintain emotional balance. |
|
Maintain an active social life. Take advantage of the vacations to connect with friends and loved ones. Organize outings, joint activities or simply spend quality time together. Social interaction is essential for emotional well-being and will help you create positive memories during these weeks. |
|
Seek emotional support if needed. If during the vacations you feel overwhelmed, sad or experience emotional difficulties, do not hesitate to seek support. You can reach out to a mental health professional. |
Mónica Pachón
Psychologist. Professor of the School of Education and Psychology.