As the weather warms up it’s time to reap the benefits of the new season.
Editor Jane Garton suggests ways to make the most of long sunny days.
Eat well
Load your plate with a wide range of fresh, seasonal colourful foods available in the warmer months. Endless salads can become boring, so try blending vitamin and mineral-rich vegetables with healthy fat and protein-packed nuts to make delicious energy-boosting, chilled soups.
And there’s more to chilled soups than gazpacho – great combinations include avocado or soaked cashew nuts with cucumber, fresh pea and mint or try pear, watercress, and fennel with soaked almonds. Simply blend, add a little seasoning and extra virgin oil. Top with lightly toasted pumpkin seeds for a touch of crunch and enjoy.
Enjoy the sun the healthy way
A suntan may make you look and feel on top of the world but too much sun can cause untold damage to skin and increase the risk of skin cancer. The advice is to stick to the following sun safe sun rules when going outside in summer:
Wear a broad brimmed hat and cover up at peak sun times. Avoid exposure between 10 am and 4 pm when the sun’s rays are at their hottest. Go for a broad-spectrum sunscreen with at least SPF 30 plus a 4- or 5-star UVA rating and apply 15-20 minutes before going out to allow time for it to sink in. Reapply every two hours and always after swimming.
Eyes need protection too so make sure sunglasses block 100 per cent of UVA and UVB rays and carry the British Standard (BS EN ISO 12312-1:2013) or CE mark.
Treat your feet
Got flip-flop shy feet? There’s nothing a quick trip to your local podiatrist can’t smooth over. Dead skin on heels, corns or calluses? You name it they can sort it.
Meanwhile invest in a special foot cream (look out for ones containing soothing calendula oil) and moisturise those tootsies morning and night.
If you are heading away on a seaside holiday, walk barefoot in the sand. It’s a great natural exfoliator and will also help tone those leg muscles.
Get sporty
Playing regular games of rounders, cricket or frisbee with family and friends can be a great way to get active and doesn’t require too much effort.
Or how about table tennis in the park or paddle boarding on your local river, canal, or beachfront. There’s nothing like a bit of exercise for boosting your endorphins, the body’s own feel-good hormones.
Sleep well
Hot nights can get in the way of a good night’s sleep, especially if you’re menopausal and kept awake by night sweats. The best room temperature for sleep is around 18C so investing in a fan for hot nights can help. And opt for cotton nightwear and cotton sheets to help reduce sweating.
Meanwhile a cold water-bottle can help you fall asleep on hot balmy nights. Every morning simply fill a hot water bottle with cold water and put it in the freezer ready for the night ahead.
If you are still having trouble with your sleep a soothing cup of chamomile tea before bed might help as can the gentle herb valerian. It is non- addictive and works by calming the brain and body rather than inducing sleep directly so sleep can occur naturally. Best of all it has no side effects so won’t leave you feeling groggy in the morning.
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