3 Simple Suggestions for Summer Self-Care

Here are three simple ways to take care of your mind, body, and emotional state this summer. 

Written By: Emma White Montalvo, Freelance Writer and Friend of McCann Family Chiropractic

Society is still dealing with the stress of the first half of 2020's events. Now, more than ever, we all need a little extra pampering to keep ourselves sane while still safely venturing out to have summer fun in the sun with our families. Total Wellness is our motto and by integrating our three simple self-care suggestions into your routine you'll find your mind, body, and emotional state feeling a bit more well-off than you did before.
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Read on to learn about how taking care of your total self can be amplified though making the simple choices of using sunscreen this summer, deliberately stepping away from stressful social media content, and choosing to regulate your sleep schedule. 

Dr. Matt and one-year-old Benny on the beach.

​Taking Care of Your Body: Sun Protection

It's summertime now, which means the Seattle sun finally makes its yearly appearance! You and your family can relax together by taking nature walks, playing your favorite sports in the backyard, and maybe even visit a lovely local beachfront such as Kayak Point, Jetty Island, or Golden Gardens. Fresh air and sunshine have such a special way to help us reset. Remember though, while you're taking deep breaths and sinking your toes in the grass, it's imperative you protect your skin from the sun! Why?
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Protecting your skin from the harmful rays of the sun is important to your health! Too much sun exposure can lead to health issues ranging from painful sunburn to various skin cancers. According to the CDC, even just 15 minutes of sun exposure can lead to skin damage from Ultraviolet Radiation. The sun produces 3 different types of radiation, though only two reach Earth. These are known as UVA and UVB. UVA penetrates our skin deeply and is what is responsible for aging skin and loss of elasticity. UVB is what causes sunburn and most skin cancers.

Monica loves "Sunday Afternoons" sun hats for the boys!

To best care for yourself when outside, opt to wear long-sleeved shirts and pants to cover as much skin as possible. A wide brimmed hat that shades your neck, ears, and face is optimal gear to have as these areas of your body are the most often exposed. Many kids swimsuits (rash guards) have sun protection built in! You might also consider planning to be outside earlier in the morning or later in the afternoon when the sun is lower in the sky.  Finding (or making!) your own shade is another great strategy to help provide sun protection.  Of course, sometimes, you will be outside when you will need to use sunscreen.  Protecting your skin is important.  Protecting your body from harsh chemicals is important, too!

One important factor to consider when choosing a sunscreen is the Sun Protection Factor (SPF). The higher the SPF rating, the more protection against harmful UVB rays. Sunscreen should typically be SPF 30 or higher.  Reapply frequently, particularly if playing in the water or sweating.

​The Environmental Working Group (EWG) has a great sunscreen guide that it produces each year.  They rate sunscreens based on toxicity, and we recommend you stick with a sunscreen rated 1 or 2.  Their sunscreen guide goes over the best, and worst, ingredients and has great tips for staying healthy in the summer months. You can read the 2020 report here:  https://www.ewg.org/sunscreen/

Our self-care suggestion to you: Plan wisely when playing in the sun.  When choosing a sunscreen, pay attention to the SPF count AND look for a low rating from EWG.  
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​Taking Care of Your Emotions: Step Back from Social Media

I'm going to let you in on a life-changing secret: Unplug yourself from social media and you'll inevitably unwind.

There is a constant barrage of useless information and toxic negativity on the internet. Social media, while when used carefully is a great way to communicate with loved ones, is more often-than-not an echo chamber of angry opinions, body shaming, "you're not good enough" messaging, and drama. All that distressing media messaging is subconsciously tearing us down and stressing us out with all the mixed signaling of what society tells us we should be and what to think. There have been conclusive scientific studies that have found social media usage is a cause of increased depression and feelings of loneliness.

Our self-care challenge to you: This summer, choose a week to stick to a social media fast. For 7 days, log out of your Facebook, Ignore Instagram, stop sending Snapchats, and avoid all other social media platforms. It may be hard at first (social media addiction is a real mental health issue! It's known as Screen Dependence Disorder) but by the end of the week you'll discover how emotionally exhausted constantly checking up on social media was making you.

I (Emma!) personally am halfway through a week-long social media fast and already I feel happier. I'm smiling more, worrying about the opinions of others less, and am enjoying increased personal time with my family and friends. All the mental static and background noise is fading to a more peaceful state of thinking and feeling. ​

Take time to get outside! Enjoying those right in front of you is a breath of fresh air.

​Taking care of your Mind: Sleeping Well

The sun may be up more but that doesn't mean that you should sleep less! Catching enough uninterrupted sleep is critical to healthy brain function. Did you know that 1 in 3 adults in America get less sleep than needed? It takes 7-8 hours a night on average for an adult brain to fully be rested. Getting enough sleep is a simple act that has far-reaching health benefits. According to the CDC, through healthy sleep habits you lower your risk of physical diseases such as diabetes, cardiovascular distress, stroke, and obesity.

On top of the physical benefits, there are plenty of mental health benefits too! Enough sleep can lessen the intensity of mental disorders such as anxiety and depression, balance your production of hormones, aid in emotional regulation, and maintain the efficiency of your brain's neurotransmitters. You will literally think more clearly (and faster!).

Our self-care suggestion to you: Make sleep a priority this summer! Changing your mindset about the importance of sleep is a simple way to integrate better (and longer) sleep into your schedule.

Oh boy can getting three (or four!) excited boys to bed can be a challenge. By the way - all three of these little ones do love their weighted blankets!

​​To decide what time would be best for you to retire in the evening and wake up refreshed, check out the National Sleep Foundation's Bedtime Calculator. For consistently better sleep, commit to a sleep schedule. Make sure that you have a dedicated block of 8 hours set aside each night for only sleeping. Go to bed at the same time every night and set your alarm clock for the same time every morning. Your mind, body, and emotions will thank you!

Do you have trouble getting to sleep? Try changing the bedroom temperature to between 60-67 degrees Fahrenheit. As your body prepares for sleep it naturally starts to lower your temperature. Setting your thermostat low can help facilitate falling asleep. If you're feeling restless at night, you can try exercising during the day! Expending extra energy by being active can help your body want to sleep at night to recover sore muscles. 

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We hope these three suggestions help you as you take the time to do some self-care this summer! We look forward to seeing your bright (hopefully not sunburned) and smiling faces at the office during your next chiropractic adjustment with Dr. Matt! If you haven't yet scheduled an appointment, give us a call at: (360) 657-7183!