6 Tips to Stay Healthy in Summer with 3 Healthy snack ideas & 3 Juice Recipes by Khadijah-Essential Health Portal

                                      بسم الله الرحمن الرحيم   

Here are 6 tips to stay healthy in summer with healthy summer snacks ideas and healthy summer drinks recipes:👇

As the temperature rises day by day in summer, a question comes to our minds, how would be to stay healthy this summer?  You know that rising temperature brings most unwanted health problems like dehydration, upset stomach, bacterial infections, and heat strokes. But every problem has a solution. It depends upon you, how to handle these problems nicely.

Here are my 6 Tips to Stay Healthy in Summer, with 3 Healthy snack ideas & 3 Juices Recipes:

1. Keep yourself hydrated

Drinking enough water is key to rehydrating your body, enabling it to function properly. Dehydration from heat stress is linked to a collapse in mental function. Make sure to drink at least 9 glasses per day for women and 11 glasses per day for men.  Snacking on hydrating foods like watermelon and strawberries is delicious to replenish your system.

2. Protect your skin from the sun

Always make sure to protect your skin from the sun when going outside, especially during summer's long, hot days. The majority of skin damage ( skin cancers, skin allergies) is caused by too much exposure to ultraviolet (UV) rays from the sun.

Before purchasing sunscreen make sure to do your research. The most concerning substance is oxybenzone which has been shown to cause allergic skin reactions. Other research shows it as a potential hormone disruptor with estrogen-like properties.

Sunscreens based on zinc oxide are said to be one of the safes options. A comprehensive 2018 study explains that broad-spectrum zinc oxide sunscreens can be safely applied in repeated doses without the risk of local skin toxicity.

·  When you go outside, wear light-colored loose clothing and a hat to protect as much skin as possible. wear sunglasses that block at least 99% UV light to protect your eyes.

·  Choose a zinc oxide-based broad-spectrum sunscreen with a sun protection factor (SPF) of 30 or more. Apply after every two hours.

·  Try your best to avoid direct sunlight completely, when UV rays are strongest between 10 a.m. and 4 p.m.

·  Tanning beds and sunlamps should be avoided. Both may cause serious long-term skin damage and contribute to skin cancer.

3. Do exercise in the right way

Physical activity is a major part of a healthy lifestyle in all seasons for overall health and anti-aging benefits. But the warmer weather can make exercising outdoors a pleasant activity for everybody. But you should take all the right precautions to avoid overheating in hot weather.

·   Exercise in the morning or evening, as it will be cooler outdoors. Stick to shaded areas. If it’s too hot to go out, go to the gym or go up and down the stairs a few times at the home.

·   Wear light-colored, loose-fitting clothes to help keep you cooler and relaxed.

·  Plan an outdoor vacation. Camping, hiking, and kayaking are excellent ways to distract yourself from nature.

4. Include probiotics in your diet

Summer is a time to build a healthier routine, especially one that promotes good gut health. 

One of the best ways to support your gut is by taking high-quality probiotics in your meals.  yogurt is one of the best sources of probiotics, the friendly bacteria that can improve your gut health, and probiotic supplements are another good way which will add more good bacteria to your gut. Probiotics are your little aiders, restoring order and aiding maintain consistency in your gut’s complex ecosystem.

Not only do these beneficial bacteria help manage common digestive health issues like diarrhea and constipation, but they may also help build a stronger immune system.

5. Eat the right food 

Whether you’re holidaying at home or abroad this year, it’s important to eat the right foods to deal with these summer-related issues. Restore and replenish your skin and your wider physical health by following our healthy diet tips to survive summer.

Add colorful  fruits and veggies to your meals

Fruits and vegetables should be your staple diet in throughout the summer. Choose dark green, red, and orange, vegetables like broccoli, tomatoes, sweet potatoes, and other vegetables for your meals. Add fruit to meals as dessert. This colorful plate will give you more vitamins, minerals, and fiber that your body needs to be healthy.

Eat whole grains instead of refined grains

An easy way to eat some whole grains is to switch from refined-grain food to whole-grain food.  Look for things like: 


·         whole-wheat

·         buckwheat

·         brown rice

·         wild rice.

·         oatmeal

·         rolled oats

·         quinoa

·         bulgur

Include a variety of protein foods in your diet

Here is a list of protein foods that are considered part of chicken breast's protein foods group:

·         eggs

·         seafood

·         meat

·         poultry

·         dry beans

·         nuts

·         seeds 

Eat some seafood

Include seafood in your diet. Seafood has protein, minerals, and omega-3 fatty acids.

Examples of seafood are:

·         Fish such as salmon, tuna, and trout

·         Shellfish such as crab, mussels, and oysters. 

Include some herbs and spices in your meals

Herbs and Spices are required to cool your system down in hot summers. You should include some herbs and spices to beat the heat.

·     Basil leaves also have cooling effects and is one of the superb herbs that are good for your gut health and solve your digestive problems naturally. Grind some fresh basil leaves with one garlic clove and one green pepper, Add some yogurt to them. A delicious remedy is ready to eat with your meals.

·    Cardamom detoxifies your body, which relaxes your system and ultimately cools it down.

·       Cumin seeds and fennel seeds are also having a very good relaxing and cooling effect on your system. Try and eat some roasted fennel seeds after eating your food. Boil some fennel seeds in water, let it cool down, and consume this awesome drink throughout the day whenever you feel thirsty.   

6. Drink the right drinks

Drink filtered water instead of sugary drinks

Always prefer drinking simple filtered water or unsweetened beverages instead of soda, energy drinks, and sports drinks, as they are major sources of added sugar and calories. Add a slice of lemon, watermelon, or a splash of juice to your glass of water if you want a flavored drink.

Drink fat-free  milk

Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat. 

Make healthy summer snacks

Summer brings different varieties of delicious fruits and vegetables that you wait all year to enjoy.  Melon, watermelon, mango, juicy cantaloupe, and berries bursting with flavor are a few of people,s  favorite summer fruits.  

Here are some simple and easy snack ideas: 

Cucumber Rolls:  

Slice cucumbers into long slices that you can then use to roll toppings inside.  Use toppings such as guacamole, tuna salad, cherry tomatoes, or whatever you desire.  This is a delicious snack for when hunger strikes.

Apple Sandwich:  

Slice apples into rounds and make a sandwich out of it by putting the nut butter between two slices of apple rounds. 

Granola Balls:  

There is an endless amount of energy balls.  They typically involve whole oats, almond butter, raw cacao powder, seeds, and dates. Add a little sweetener to enhance the taste. Give them shape-like balls. 

balls are a perfect little snack to carry along, and with the cacao in them, it tastes like an absolute treat.  Two or three energy bites later, and you're almost certain to be tied over until dinner. 

Make healthy summer drinks 

Here are some of my favorite juice recipes that you can enjoy all summer season.👇

Recipe # 1

Cherry juice


v 1 cup organic cherry juice

v ¾ cup organic orange juice

v ¼ cup cold filtered water

orange slices

Preparation Method

v Mix all ingredients in a jug.

v Fill glasses with ice and pour the drink mixture in.

v Garnish with the orange slices. 

Recipe # 2

Pineapple juice


v 1 cup organic passion fruit juice

v 1 cup organic pineapple juice

v 1 tablespoon fresh-squeezed lime juice

v 1 tablespoon coconut water

v A lime wheel for garnish

Preparation Method

v Mix everything together in a jug.

v Fill your glass with ice.

v Pour the contents of the jug in.

v Garnish top off each glass with a lime wheel. 

v Refreshing and healthy juice are ready to drink.

 Recipe # 3 

Watermelon juice


v 4 cups of watermelon chunks

v 5 to 8 fresh basil leaves

v Pinch of sea salt

v ¼ teaspoon white vinegar

v 1 quart chilled water


Preparation Method

v Pour watermelon chunks and basil leaves into your blender. 

v Blend it

v Season with salt and vinegar.

v Strain into a jug.  

v Add the chilled water. 

v Enjoy refreshing and healthy juice.

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