It’s hard to believe we are in the middle of July already! With back to school around the corner, we don’t want to quite say sayonara to summer yet. Instead, let’s talk about some health tips that apply to everyone, but tailored a bit more toward the ladies, in order to tackle what’s left of summer!

Exercise is a must for everyone-Movement is Medicine!!! It is recommended that the average adult accomplishes 150 minutes of moderate intensity exercise every week. But did you know…in order to reduce the risk of premature death by 18% in females, only 140 minutes are needed per week. Males on the other hand need 300 minutes per week to reduce premature death by the same percentage. As females age, it is really important to maintain weight training and resistance exercise to maintain quality bone mineral density. With fluctuations in hormones that develop during menopause, the risk of osteoporosis increases. The best way to combat that is daily exercise!

Is it just me, or have you found yourself busier during these summer months? Diligence around regular rest-whether in the form of meditation, prayer, grounding, journaling, or other quiet time-is a simple summer hack to keep cortisol levels in check when the business of life seems to be overwhelming. Try to find 15-20 minutes out of your day to practice this important form of self-care!

Sunshine seems to be synonymous to summer. Although in Indiana, that isn’t always the case… The health benefits of Vitamin D are numerous- increase in immune system function, better bone health, mood regulation, reduction in disease progression. For females, the amount of Vitamin D can actually impact the risk of breast cancer! 30 minutes of daily sunshine exposure can make lasting impacts on your health! But make sure you limit the sunscreen and sunglasses application. Most sunscreens contain toxic ingredients, such as oxybenzone, which can have negative impacts on health. Wearing sunglasses prevents the pineal gland from being exposed to sunlight, in turn altering mood, regular circadian rhythms, and immune system function.

Try as best as you can to maintain a proper sleep routine during summer. With so many more daytime hours, it is easy to push back those bedtimes. Those of you that attended ‘The Walking Dead’ dinner at the Bridgewater we hosted a few weeks ago might remember the costly effects reduced sleep can have on all body systems. Sleep is just as important in the summer months as it is all other times of the year!

Let’s talk about hormones!! According to research, the heat during the summer months actually increases cortisol levels. When cortisol is high, a number of other female hormones are affected, including estrogen and progesterone. Estrogen receptors are more sensitive, which can make period cramps more intense and create heavier menstrual cycle flows. The fluctuations in estrogen and progesterone levels can exacerbate menopausal symptoms like mood changes, hot flashes, and night sweats. Insulin sensitivity increases during summer as well, which may make it more difficult to lose weight and create even more irregularity in female hormones. To master these hormonal changes in summer, make sure you drink plenty of water, exercise, maintain a clean diet, and reduce alcohol and caffeine intake.

I hope you all are now ready to enjoy the rest of the summer, having the knowledge and tools to make the most of every day left of the season!

Blessings- Dr. Kaytlynn