The sun’s rays are strongest during the summer, making skin protection essential. Apply a broad-spectrum sunscreen with an SPF of at least 30 every day, even on cloudy days. Don’t forget to reapply every two hours, or more often if you’re swimming or sweating. Wearing a wide-brimmed hat and sunglasses can provide additional protection.

Take advantage of the abundance of fresh, seasonal produce available during the summer. Fruits like watermelon, berries, and peaches, as well as vegetables like cucumbers, tomatoes, and courgettes, are not only delicious but also packed with vitamins and antioxidants. Incorporating these into your meals can boost your immune system and overall health.

Warmer weather offers numerous opportunities to stay active. Whether it’s going for a swim, hiking, biking, or simply taking a brisk walk, aim for at least 30 minutes of physical activity each day. Regular exercise helps maintain a healthy weight, reduces stress, and improves cardiovascular health.

Summer is a great time to practice mindfulness and focus on mental well-being. Spend a few minutes each day meditating or practising deep-breathing exercises. Mindfulness can help reduce stress, improve focus, and enhance your overall mood.

Longer days can sometimes disrupt sleep patterns. Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine. Keeping your bedroom cool and dark can also promote better sleep.

While it’s tempting to reach for sugary sodas and juices, these can lead to dehydration and weight gain. Opt for healthier alternatives like water, herbal teas, or naturally flavoured sparkling water. If you enjoy sweet drinks, try making homemade iced tea with a splash of honey and lemon.

Dressing appropriately for the weather can keep you comfortable and prevent heat-related illnesses. Choose light, breathable fabrics like cotton and linen to help your body stay cool. Light-coloured clothing can also reflect sunlight and keep you cooler.

Summer is an ideal time to take a break from screens and enjoy the outdoors. Set aside time each day to unplug and engage in activities like reading, gardening, or spending time with loved ones. Reducing screen time can improve sleep quality and mental well-being.

With more outdoor barbecues and picnics, it’s important to practise safe food handling. Keep perishable foods refrigerated until ready to serve, cook meats thoroughly, and avoid leaving food out in the sun for extended periods. Proper food safety can prevent foodborne illnesses and keep you healthy.