Ultimate guide to summer wellness

The lighter, brighter days of summer are known for their mood-boosting properties. And research has found we’re actually ill less often during the warmer months than in the gloomy days of winter.

But it’s not all sunshine. As temperatures soar, seasonal stresses can easily spoil our fun. From heat rashes to sleepless nights, summer can play havoc with our wellbeing and happiness.

But don’t panic as we’re here to help. In celebration of Global Wellbeing Week, here is our ultimate guide to feeling your best all season long.

Up your vitamin C

Research has shown that vitamin C can help the body adjust to the heat, and may even help treat heat rash. Find it in citrus fruits, peppers, tomatoes and cruciferous veg like broccoli, brussels sprouts, cabbage and cauliflower.

Keep your cool

Being too hot can lead to increased stress, anxiety and brain fog. So if temperatures rise, take a cool shower or apply a cool flannel to your forehead. And make sure you drink enough water.

Get writing

Research shows that writing for just 12 minutes each day can quieten the mind, help to release emotion, improve sleep, boost energy levels and improve mood.

Experts agree best results are seen if you let your words flow freely without trying to control your mind and your thoughts. So grab a pen and notebook, set a timer for 12 minutes and allow yourself to write freely without restriction.

For more tips on writing to relieve stress, visit penheaven.co.uk and itssosimple.co.uk.

Don’t be rash

Heat rash is a common summer problem and often occurs when sweat is trapped, making skin inflamed and itchy. But there are plenty of ways to soothe it when it strikes. Cool skin with a tepid shower and wash with a gentle, fragrance-free body wash such as Aveeno Skin Relief Body Wash, £10 (Superdrug). Afterwards, smooth on a generous layer of

Aloe Vera Gel,

£6.99 (Holland & Barrett) to soothe redness and irritation. Stay out of the sun and use a fan to circulate the air around your home. If you can, dress in loose-fitting cotton clothes.

Freeze your PJs

Can’t sleep because of the heat?

Put your PJs or pillowcase in a plastic bag and pop it into the freezer for a couple of minutes.

Alternatively, fill a hot-water bottle with iced water and place it on cooling points of your body such as ankles, wrists and knees.

It may seem counterintuitive, but avoid a cold shower before bed as this actually preserves heat. A warm shower will encourage the release of the sleep hormone melatonin to help you nod off.

Once in bed, keep your feet cool by keeping them outside the covers or resting on an ice pack. And for a quick way to cool the air at night, place a bowl of ice in front of a fan and switch it on for an instant chilled breeze.

Be sunscreen savvy

Skin irritation from sunscreen is far less likely with mineral formulas that contain zinc oxide and titanium dioxide. Unlike their chemical counterparts, these do not bind with skin cells but sit on top of the skin and reflect rays. If you’re prone to flare-ups, look for SPF ranges designed for sensitive skin. Try La Roche-Posay Anthelios UVMune 400 Invisible Fluid SPF50+ Sun Cream, £18 (lookfantastic.com), which is suitable for the most sensitive skin.

Look after lips

Lips have almost no melanin, the natural pigment in skin that helps screen out the sun’s harmful rays. As a result they can easily burn. Avoid licking lips since this can intensify sun exposure and cause blisters, dryness and cracking. Instead, use a SPF lip product every day and reapply frequently. Try Hello Sunday The One For Your Lips SPF50, £5 (hellosundayspf.com).

Go for green tea

UV exposure blitzes the skin’s antioxidant reserves, leaving it at risk of free-radical damage. So up your intake of antioxidant green tea, kiwi fruit, spinach, kale and chard. And look out for vitamin C-enriched beauty products to apply directly to skin.

Wet wet wet

To keep dehydration at bay, drink at least two litres of water each day, and more after exercising or exerting yourself in the heat. When you don’t consume adequate fluids, it can lead to hair loss, thinning and breakage.

Staying hydrated will also boost the skin’s natural elasticity and suppleness, detox the body and hydrate the muscles, making you look more toned and glowing.