10 summer health boosters

It’s a great time for a wellness reboot

1 GET NAKED(ISH) IN THE SUN

In the UK, you only get vitamin D from sunlight between March and September. It’s recommended that you expose your skin to direct sunlight for around 10 minutes, once or twice a day (according to skin type); it may be while hanging out the washing or walking to the shops. Never allow yourself to burn and, after 10 minutes, you must use suncream. Avoid the midday sun when it’s at its strongest.

2 COUNT, COVER AND CLEAN

Hayfever is on the rise, with reactions lasting longer and affecting those who haven’t suffered previously. ‘The interaction of pollen with rising pollution – plus changes to diet, lifestyle and the climate – are some of the reasons why,’ says chief palynologist at the University of Worcester Dr Beverley Adams-groom. Use the three Cs to stop symptoms: count (check the pollen forecast); cover (big sunglasses, plus Vaseline on your nose); and clean (once home, shower, change, and wipe down pets with a wet cloth).

3 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 potassium-rich foods, which regulate the fluid balance in your body, can help. Try bananas, fish, shellfish, nuts and seeds.

4 STRENGTHEN YOUR FOOT ‘CORE’

It’s not just your abdomen that has a core; your feet have them, 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.

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 Manfood. We barbecue infrequently in the UK, so the risk is low, but follow Ian’s grill-smart rules to stay safe:

● Cook food on the side of the grill, not the centre, so it isn’t exposed to the hottest charcoals.

● 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.

‘Create a personalised playlist of feelgood sunshine tunes’

6 BEAT LEISURE SICKNESS

Getting ill the minute you jet off is the definition of unlucky, but research has found that ‘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 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.

7 SOUNDS OF SUMMER

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

8 GET SOME VITAMIN SEA

‘Red and white blood cells, which are important for our immune systems, can increase when we immerse ourselves in sea water,’ says Jane Alexander, holistic health expert and author of

Wellbeing & Mindfulness. What’s more, the cold temperature has pain-relieving properties, helping to ease muscle and joint aches. So go on, dip more than just a toe in!

9 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.

Pour it into a glass over slices of cucumber, a sprig of parsley, a slice of lime, mint leaves and ice to make a spa-inspired drink.

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

Get nervous before a journey or social event? Try a mental exercise called 5-4-3-2-1 in the run-up. 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, easing worries.