Summer healthcare
Bring on the summer heat and sun! Finally, we are experiencing true summer weather. Here are my recommendations for a safe and healthy summer. First off, how to keep your body healthy and nourished in extreme heat:
Important minerals are lost through sweat, use these supplements to replace them:
1) Magnesium – deficiency symptoms are sore or spastic muscles. Get more from: Leafy greens, almonds, halibut, quinoa or supplementation with Magnesium Bisglycinate (around 500mg/day).
2) Potassium – this mineral balances water content in the cells, a deficiency can be very serious so it is important to replenish. Get more from: Sweet potatoes, bananas, avocados, tuna or supplementation in a multi vitamin
3) Sodium – this mineral gets a bad rep but it is important for water balance and can’t be replenished by drinking water alone. Get more from: salted almonds, adding pink salt or Himalayan salt to your meals before a hot day or workout.
4) Zinc – important to correct fatigue from heat exposure. Get more from: Red meat, chickpeas, pumpkin seeds, quinoa or supplementation – around 50mg/day
Avoid Gatorade and high sugar drinks. They don’t replace your electrolyte balance enough to outweigh the high sugar content.
Here is a homemade electrolyte drink that you can use for hot days: 1/4 tsp salt, 1/4 tsp baking soda, 1 tbsp honey, 1/2 cup orange juice (preferred juice because it has the highest potassium levels), and one litre of water.
Second summer item to address – sunscreen! It is so important to put on daily, here are my favourite natural brands:
1) Consonant Skincare – The Perfect Sunscreen – it is all natural, non greasy and doesn’t leave skin residue. It is SPF 30 so best for adults and reapplying.
2) Devita Solar Protective Moisturizer – this is a great daily one that is SPF 30. It is zinc based but doesn’t have the thick white texture that is hard to rub in. They also have a brilliant all natural after sun serum.
3) Green Beaver SPF 60 – great for kids, it is quite thick and does have that white tint. Very water resistant!
4) Alba Organics – they have an array of different SPF and even one for sensitive skin. It is a bit thick but once rubbed in doesn’t have the streaky white appearance.
Take good care this summer and enjoy the sunshine.
Dr. Kate Hunter, ND
Kate Hunter is a Naturopathic Doctor who practices in Creemore, and is the owner of The Creemore Apothecary wellness boutique.
