THE summer wellness TOP 30 YOUR HEALTH

These little boosts will make the sunshine months your happiest, healthiest and most active yet

1 GET NAKED(ISH) AT NOON

Sunshine raises your vitamin D levels, and you’ll find that around noon is the best time to get your quota because it’s when UVB rays typically peak. You need to expose skin to get the benefit; the NHS suggests forearms or lower legs. ‘Aim for 10-15 minutes,’ says Paul Banwell, a surgeon and skin cancer specialist.

STRENGTHEN YOUR 2 FOOT ‘CORE’

It’s not just your abdomen that has a core; your foot has one, too, and this interplay between bones, muscles and nerves is important for your posture and to prevent foot woes. To keep yours strong, walk barefoot on grass or try writing the alphabet with your toes in the sand when you’re on the beach.

3 SOUNDS OF SUMMER

From Bach to Beyoncé, music can help you reconnect with memories. Create a personalised playlist with the BBC’S Music Memories (musicmemories.bbcrewind.co.uk).

4 COUNT, COVER AND CLEAN

Hayfever is on the rise, with reactions lasting for longer periods of time and affecting those who haven’t ever suffered before. ‘The interaction of pollen with rising pollution, diet and lifestyle, and climate change are some of the reasons,’ says Dr Beverley Adams-groom, chief palynologist at the University of Worcester. To reduce your pollen exposure, use the three Cs: count (check the pollen forecast); cover (big sunglasses, plus Vaseline on your nose); and clean (when you return home, shower, change clothing, and wipe down pets with a wet cloth).

5 BOSS THE BBQ

‘Charring red meat, poultry or fish over an open flame can produce potentially carcinogenic substances,’ says Ian Marber, a nutritional therapist and author of Man Food. Although we barbecue infrequently in the UK, so any possible risk is low, it’s sensible to follow Ian’s grill-smart rules…

 Cook food on the side of the grill rather than in the middle, so it’s not exposed to the hottest charcoal.

 Raise the grill so that flames don’t come into contact with the food when fat drops on the coals.

 Marinating food before grilling can reduce the likelihood of burning or charring.

6 PASS IT ON

A study by the British Heart Foundation shows that half of us have never discussed our family medical history with loved ones, even though genetic links can put them at an increased risk. So the next time the family come over for a barbecue, while you’re sharing the salad, why not share details of your medical family tree, too.

7 FIZZ WITH THIS

With one study finding that just two sugary drinks a day could increase your risk of death from cardiovascular disease by 35%, water is your go-to beverage. Why not pour it over celery, cucumber, parsley, lime, mint and ice to make a spa-inspired drink?

8 DEFLATE, FAST! You reach for your favourite summer dress but there’s a problem: the zip won’t do up. Bloating is a common nuisance in sunny weather, but eating more potassium-rich foods, which regulate the fluid balance in your body, can help. Try bananas, fish, shellfish, nuts and seeds. 9 BEAT LEISURE SICKNESS

Getting ill the minute you jet off is the definition of unlucky, but research has found ‘leisure sickness’ really does exist. ‘When you’re rushing and getting ready for a holiday, stress hormones stimulate the immune system so your body is basically in fighting mode,’ says Cary Cooper, professor of organisational psychology and health at the University Of Manchester. ‘On holiday, stress quickly subsides and immune cells retreat, making you vulnerable to illness.’ His advice? Don’t go from 100mph to a screeching halt; get organised so that you can have a day or two of slow relaxation before your break. 10 WADE INTO THE CHILLY BRITISH BRINY SEA ‘Red and white blood cells, which are important for our immune system, can increase when we immerse ourselves in sea water,’ says Jane Alexander, a leading holistic health expert and author of Wellbeing & Mindfulness: Natural Ways To Balance The Mind, Body and Spirit. What’s more, the cold temperature of the sea also has pain-relieving properties, helping to ease muscle and joint aches. So go on, dip more than a toe in!

11 GET YOUR ‘OUTDOORPHINS’

A study by The Wildlife Trusts found that two-thirds of its volunteers, who did things such as digging ditches and building bird tables, reported better mental health within six to 12 weeks. The thinking is that wildlife-rich environments work as ‘eco therapy’, reducing stress and improving mood. Give it a try and help the environment at the same time, with The Green Gym (tcv.org.uk), The National Trust (nationaltrust.org.uk/volunteer), National Parks (nationalparks.uk) and Beachwatch Beach Clean (mcsuk.org).

12 TAKE A COIN-FLIP TRIP

Many of us plan holidays down to the last outfit, but our quest for order can deprive us of the thrill of discovery. So, why not go to a new city and flip a coin to decide which direction to take? Chances are, if you forgo the list of ‘must-dos’, you’ll find that surprises are the most rewarding search results of all.

13 TRY THE 5-4-3-2-1 TECHNIQUE

Get nervous before a flight or social event? Try a mental exercise called 5-4-3-2-1. Name five things you can see, four sounds you can hear, three things you can feel, two scents you can smell and take a bite or sip of one thing you can taste. This roots you in the present, resetting your mind and easing worries.

1 4 BECOME A PAGE-TURNER

Research in the Journal Of Applied Social Psychology found that reading fiction about people facing similar issues can be beneficial. Ella Berthoud, author of The Art Of Mindful Reading, suggests…

 If you need to laugh at life: REASONS TO BE CHEERFUL by Nina

Stibbe is about love, life and dentistry, and will have you reminiscing about your younger years.

 To help you make decisions: TAKE NOTHING WITH YOU

by Patrick Gale is about what happens when life doesn’t turn out as expected, but how you can get through it.  For challenging times: THE TRAUMA CLEANER by Sarah Krasnostein tells the tale of a woman who cleans homes after traumatic events. Full of courage, resilience and passion.

15 PLAN YOUR NEXT ADVENTURE

According to research, it’s not necessarily a holiday itself that gives us a lift, but the excitement leading up to it. The study found that ‘vacation anticipation’ boosted happiness for as much as eight weeks. So start scheduling breaks further in advance!

16 BECOME A LITTLE KINDER

Random acts of kindness, anything from giving a compliment to passing on a book you enjoyed, are proven to make us feel good, says a recent World Happiness Report. ‘Neurological research has found the area of our brains that is activated in response to things like pleasure, food or sex, lights up when we do kind acts for others,’ says Meik Wiking, author of The Key To Happiness.

1 7 GAIN A CALM MIND

BEFORE BREAKFAST TO BEAT STRESS

Lighter mornings give us more energy to squeeze in a wellbeing boost. Dr Rangan Chatterjee, author of The Stress Solution, suggests kickstarting your day with:

 MINDFULNESS This will give you an immediate shot of calm. Spend five quiet minutes observing nature or meditating.

 MOVEMENT Prime your body physically for your day. Try skipping, tai chi or yoga.

 MINDSET Send your thoughts in a positive direction by thinking about what you are grateful for.

18 LET NEGATIVE THOUGHTS DRIFT BY

Staring out over water helps you reach a mildly meditative state called ‘blue mind’. To boost the stress-easing benefits, watch the waves, inhaling as they come towards you. As the waves ebb away, exhale, and feel your tension float away with them. Not near the coast? Try the same idea with fluffy clouds.

1 9 CREATE A SMILE FILE

A study has found collecting memories increases optimism about the future, so why not create a summer scrapbook? Add daily jolts of joy, whether that’s a shell from your favourite beach or a doodle your daughter drew on a napkin, and those smiles will last for longer.

20 GET BODY POSITIVE

Want to stop thoughts about your size and shape overshadowing your summer? Then keep your friends close and your body-positive pals even closer. Spending time with people who are less focused on their weight and shape has a beneficial impact on your own body image and eating habits, according to recent research from the University of Waterloo. Shift the focus from your body and be the person on holiday having fun; giggling in the pool with y o urb k iyd s , oe r dancing on the beach!

21 STEP IT UP

Sport England’s latest survey found 862,800 more of us are walking for leisure compared with 12 months ago. Share your best walks and get inspired at my.viewranger.com; or try the Go Jauntly app to discover more than 700 trips. Don’t forget to include hills, which are the ‘walker’s gym’, increasing calorie burn by up to 60%.

22 ...AND PUMP THOSE ARMS

The latest advice from Public Health England is to focus on brisk walking rather than just hitting 10,000 steps a day. The trick is to pump your arms back and forth with your elbows at right angles, because as your arms speed up, your legs follow.

23 THE SOLO SECRET

Buddying up with a friend can turn a workout into a social event, but mix things up with some go-it-alone activities, too. ‘A lot of people click with fitness when they see it as a bit of me-time, a chance to escape from everyone and everything,’ says personal trainer Sarah Maxwell. Try something solo, such as wake boarding or Pilates.

24 GIVE IT A SPIN

When the sun is shining, there’s no better time to haul out that bike from the garage and dust off your helmet. You won’t be the only one who is inspired: there are now 723,000 more women on two wheels since 2013. Check out Sustrans National Cycle Network (sustrans.org.uk), which lists quiet road and off-road cycle paths through every major town.

25 WEIGH YOURSELF DOWN

Who says you need expensive equipment to get a better workout? Simply pop a big bottle of water into a rucksack whenever you go for a walk and your body will work harder. Better still, you’ll get a refreshing drink at the end of it!

26 TONE YOUR BOTTOM TO HELP YOUR BACK

Weak glutes can lead to posture problems and lower back pain, so make squats and lunges your summer health-boosting habit. Added bonus: you’ll feel better in your shorts, too.

27 MAKE ‘ONE MORE’ YOUR MANTRA

Whenever you exercise, vow to do one extra push of movement before you finish; so, if you’re playing tennis, add on an extra set. Not only will you get fitter faster, but you’ll realise you can do more than you give yourself credit for, which is a powerful fitness fuel.

2 8 GO OFF TERRAIN

Walking on sand for eight minutes uses up to 2.7 times more energy than regular walking and builds calf strength, reports one study. Why? There’s less rebound on softer surfaces such as sand, mud or grass, so your body works harder.

29 GET ACTIVITY INTO YOUR LIFE

Don’t think you have the time? If you work out for five minutes over six intervals in the day, you’d have exercised for 30 minutes!

3 0 TRY 3 DIFFERENT WAYS TO DIVE IN

 Charge up your swim by using floats to train specific parts of your body. For instance, to work your arms, put a buoy between your legs and do breaststroke.

 Get in the habit of doing different strokes with every length to help your body open up. Work at a desk? Don’t forget backstroke, which lengthens the spine and is great for posture.

 Swimming in ponds, lakes, rivers or the sea is great, as you have to work against the waves or current. Try the introductory swims and get need-toknow safety advice at outdoorswimming society.com.