Summer in Pdx: How to Beat the Heat and Stay Healthy

1. Get Outside and Enjoy the Outdoors

Whether hiking gardening in your yard, or just eating meals outdoors, we encourage our patients to spend as much time as possible outside in the summer. It’s good for your health and a good move for your general well-being.

Sunlight boosts our body’s vitamin D, increases our serotonin, and creates a healthy positive mood.”

2. Stay Hydrated to Protect Your Body

Whether you spend your time indoors or out, aim for drinking at least eight glasses of water daily. With the amplified heat of the summer months, you’ll want to ensure you keep your body hydrated. If you’re very active or spending a lot of time in the sun, you’ll want to increase your water intake.

Dr. Wood advises drinking enough during the day, so your pee is a pale clear color. Drink more when there’s a higher risk of dehydrating. For example, if you’re sweating due to hot weather or exercise, or if you have diarrhea. Click to view a video about how to reduce the risk of dehydration.

READ OUR ARTICLE: “HYDRATE FOR YOUR HEALTH. YOU’LL BE GLAD YOU DID.”

If you’re going to be outside for an extended period, take along a sports drink to replenish your electrolytes.

In addition to helping protect from dehydration, which can lead to heat exhaustion, drinking plenty of water during the day helps to maintain your skin’s moisture balance and flush out toxins for a healthy, glowing complexion.

If you’re a NW Regen patient and either being treated for chronic illnesses or training this summer for sports and concerned about your hydration, be sure to contact our office and ask us about our new Hydration IV treatments.

3. Know the Signs of Heat Exhaustion & When to Get Help

Both heat stroke and heat exhaustion are caused by your body’s inability to cool itself.

PREVENTION: Stay hydrated and sure to take periodic shade breaks when you’re out in the sun for longer than an hour.

Spending too much time in the heat can lead to dehydration, heat exhaustion, or even heatstroke.

Know these signs and symptoms and seek medical help when necessary.¹ If you experience any symptoms of a heat-related illness, a temperature above 100°F may indicate heat exhaustion while above 104°F is a sign of heat stroke.

Heat Exhaustion: 

Signs of heat exhaustion include heavy sweating, dizziness, and lightheadedness.

If untreated, this state can lead to heatstroke, which is a medical emergency.

If you experience symptoms of heat exhaustion:

• Find a cooler, shady location,
• Remove a layer of clothing, or
• Move to an air-conditioned space.
• Stop doing any strenuous activities.
• Drink water or a sports drink with electrolytes.*
  
  * Your body loses ELECTROLYTES through excessive sweating. But what are they? They’re minerals that carry an electrical charge (when dissolved in H2O or body fluids) and they’re crucial for regulating bodily functions, like fluid balance, nerve and muscle funtion, and blood pressure.

Heat Stroke: 

Heat stroke is a medical emergency. Symptoms include a high body temperature, confusion, and unconsciousness. Upon signs of heatstroke, call 911 immediately. If you’ve become nauseated or vomit, seek help from a medical doctor right away.


4. Wear Sunscreen & Protective Clothing

Summer’s #1 accessory is sunscreen.

• Use a broad-spectrum sunscreen with an SPF of at least 30.
• Apply to the face and any exposed skin daily to shield from damage.
• Remember to reapply every two hours.
• Reapply more frequently if you are swimming or sweating.

Click here to learn more about how long-sleeves keep you cool in summer.

5. Visit Local Farmers’ Markets Once a Week All Summer Long

We encourage you to visit Portland’s local farmers’ markets for farm-fresh produce and some in-season items listed below.

When you shop at local markets, you support local farmers, meet new neighbors, and explore neighborhoods.

Why is farmers’ market produce BETTER?

Often, produce from the local farmers’ markets is less expensive, fresher, and more nutrient-rich than grocery store fruit and vegies, because it doesn’t need to be transported as far and can stay on the vine or branches longer.

Also, fresh vegies and fruit are great sources of antioxidants like vitamin C, vitamin E, beta-carotene, and other carotenoids that pack a big health punch, acting as defenders of your DNA and reducing your risk of disease.

Nutrient-rich and moisture-rich summertime foods: 


• Watermelon
• Corn on the cob
• Cucumbers
• Tomatoes
• Berries
• Peaches
• Plums
• Cherries
• Nectarines
• Figs

6. Stay Active. Move Your Body. Get Physical!

Summer is a great time to put your fitness first. With the sun up early and out late, there’s ample time to add some activity to your schedule. In addition to playing, walking, swimming, or biking about town – try these suggestions:

NOTE: People with chronic health conditions (or those who are at risk for them) may need to modify their exercise plans during the summer months. We recommend you make time to talk with a doctor before any new exercise.

NW REGEN

How much exercise do you need?

Here are some guidelines from the US Dept. of Health²:

• Adults are advised to do at least 2.5 hours of moderate-intensity aerobic activity (i.e., brisk walking) weekly
  + 75 minutes of vigorous-intensity aerobic activity (i.e., jogging or running) every week.
• In addition to aerobic activity, it’s advised adults also do muscle-strengthening activities,
  like lifting weights or doing push-ups and sit-ups, at least 2 days a week.
  
• Kids and teens should do 60 minutes (1 hour) or more of physical activity every day.
• And it’s recommended kids and teens do muscle- and bone-strengthening activities,
  like running and playing tag, at least 3 days a week.

Whatever you do this summer, we wish you good health!

Stay active, hydrated, and protected from the sun as you enjoy your people!

When you tune into the season, taste its bounty, and explore local offerings, you grow closer to natural seasonal rhythms. Any steps you take toward living in tune with the Earth will bring you added emotional and neurological benefits. Enjoy!