The sun is shining, temperatures are rising, and summer is officially here! While you're planning beach trips and backyard barbecues, it's also the perfect time to think about how seasonal changes affect your blood health. Your blood circulation, iron levels, and cardiovascular health can face unique challenges during the warmer months. Let's explore five summer habits that can either boost your blood health or potentially harm it.
1. Sun Exposure: Vitamin D Booster or Burn Risk
Make: Soaking up some sunshine gives your body vitamin D, which is crucial in maintaining healthy blood. Vitamin D helps your body absorb calcium and supports immune function. A moderate amount of sun exposure can help regulate blood pressure and improve circulation.
Break: Without proper protection, excessive sun exposure can lead to dehydration and sunburn, forcing your body to direct blood flow to damaged skin areas for repair. This can strain your cardiovascular system, affecting blood pressure and circulation [1]. Severe sunburn can even trigger inflammation that impacts overall blood health.
Quick Tip: Aim for 10-15 minutes of morning sun exposure for vitamin D benefits, then apply sunscreen with at least SPF 30 and seek shade during peak hours (10 am to 4 pm).
2. Summer Hydration: Fluid Balance or Dehydration Danger
Make: Proper hydration during summer is essential for maintaining blood volume and healthy circulation. When you're well-hydrated, your heart doesn't have to work as hard to pump blood throughout your body. Hydration also helps prevent blood from becoming too thick, which can lead to clotting issues.
Break: Dehydration in hot weather can reduce blood volume, forcing your heart to pump faster and harder. This can strain your cardiovascular system and increase blood pressure. Severe dehydration can even cause electrolyte imbalances that affect heart rhythm.
Quick Tip: Carry a reusable water bottle everywhere, and supplement your hydration with water-rich fruits like watermelon and cucumber, which provide additional nutrients and antioxidants.
3. Seasonal Eating: Nutrient-Rich Choices or Barbecue Pitfalls
Make: Summer's bounty of fresh fruits and vegetables provides essential nutrients for blood health. Berries contain anthocyanins with antioxidant properties that support blood vessel health. Leafy greens supply iron for healthy red blood cells, and potassium-rich foods like bananas help regulate blood pressure.
Break: Traditional summer barbecues often feature processed meats, high-sodium marinades, and sugary desserts that can raise blood pressure, increase inflammation, and negatively impact circulation. These foods can also contribute to weight gain, putting additional strain on your cardiovascular system.
Quick Tip: Fill half your plate with colorful summer produce, choose lean proteins, and experiment with herbs like oregano and mint, which can help prevent plaque buildup in the arteries [2].
4. Summer Activity: Circulation Booster or Heat Exhaustion Risk
Make: Summer outdoor activities like swimming, hiking, and cycling improve heart function and boost circulation. Regular physical activity strengthens your heart muscle, helping it pump blood more efficiently. Exercise also helps maintain healthy blood pressure and cholesterol levels.
Break: Exercising in extreme heat without proper precautions can lead to heat exhaustion or heat stroke, severely impacting blood pressure and circulation. Pushing too hard in hot weather can place a dangerous strain on your cardiovascular system.
Quick Tip: Schedule outdoor activities for cooler times of day (early morning or evening), take frequent breaks in the shade, and listen to your body's signals to prevent overheating.
5. Sleep Patterns: Restorative Rest or Disrupted Rhythms
Make: Quality sleep allows your body to repair blood vessels and regulate hormones that affect blood pressure. During deep sleep, your blood pressure naturally drops, giving your heart a much-needed rest. Consistent, quality sleep supports overall cardiovascular health.
Break: Summer's longer daylight hours and higher temperatures can disrupt sleep patterns, leading to sleep deprivation. Poor sleep is linked to increased inflammation, higher blood pressure, and elevated stress hormones that can damage blood vessels over time [3].
Quick Tip: Create a cool sleeping environment, maintain a consistent sleep schedule even with longer daylight hours, and consider blackout curtains to optimize your summer sleep quality.
Keeping Track This Summer
As you navigate these summer habits, monitoring your blood health can provide valuable insights into how seasonal changes affect your body. The Ruby app makes this easier than ever with its innovative fingernail selfie technology, which helps estimate your likelihood of iron deficiency and analyzes your circulation—all from your smartphone.
By taking a quick fingernail selfie, you can track how your summer habits might affect your blood health, allowing you to make informed adjustments to your routine. The app also lets you log your hydration, supplements, and other factors that influence your blood health.
Conclusion
Summer offers unique opportunities to boost your blood health, but also presents certain challenges. By being mindful of sun exposure, staying hydrated, enjoying seasonal nutrients, exercising wisely, and prioritizing quality sleep, you can maintain optimal blood health all summer!
Share this article with friends and family before the heat really turns up, and download the Ruby app today to keep track of your blood health this summer!
Click here to download the app via the iOS or Android app stores.
References
[1] https://www.rrh.org/news-updates/2022/april/10-tips-for-a-happy-and-healthy-summer/
[2] https://news.llu.edu/health-wellness/hot-nutrition-tips-keep-your-heart-healthy-summer
[3] https://www.heartfoundation.org.nz/about-us/news/blogs/10-essential-summer-wellbeing-tips
Leave a comment
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.