Summer is the best time of year for most of us. The sun is shining (hopefully), we have time off to enjoy family, friends and the outdoors. But it can come with some seasonal hazards.

Food - with BBQs, parties, holidays and weddings, summer can be a tricky time for the digestive system and the liver. My advice is:

Always stick to your normal eating times, as much as possible. I have been known to pack a small lunch to weddings, I sneak it in after the ceremony and before the wedding breakfast, which more often than not is hours after a normal lunch time. Your body likes regularity.
Starting the day with half a lemon squeezed or a splash of raw apple cider vinegar in water. This helps kick-start digestion.
Drinking water in between alcoholic drinks at events. Also having alcohol-free days on holidays. A heavy head + heatstroke isn’t a good mix.
Opt for fresh and local fruit and vegetables. If abroad, cooked veg or fruit you can peel is safest to avoid food spoilage. Always opting for bottled water abroad too.
A probiotic this time of year can be a useful adjuvant to good diet. Especially when travelling. Lactobacillus acidophilus, Bifidobacterium longum and lactobacillus plantarum are especially helpful.

The Sun - it holds glorious power, but too much can be dangerous. I recently wrote a whole article about the benefits of the sun for a practitioner magazine. There are many benefits from immunity to skin health. Of course, vitamin D creation occurs when our skin receives UV, so sun exposure is essential. Here are my top tips:

Know your skin type. There are 6 types, from very pale to very dark skin. It is important to know which type you are, because this determines how long it is safe for your skin to be exposed in strong summer UV light. For type 1 (the most pale), skin can burn in as little at 10 minutes. So this type needs to be exceptionally careful. But is is important for them to make vitamin D, so this should be for around 15 minutes between 9-10am in mid-summer. For type VIs, which is the most dark, it is almost impossible for them to burn. Exposure to the sun needs to be longer (30-60 minutes) to gain enough vitamin D.
Choose a natural suncream - suncream is useful when we are out for the day and cannot get away from the strong summer rays. Opting for a mineral-based cream is best. These contain zinc, which has been shown to not negatively affect coral and marine life, but also it sits on the skin, and doesn’t get absorbed. Other chemical suncreams can have all sorts of chemical ingredients in and some of them have not been tested for safety.
Keep hydrated - hydration through mineral or electrolyte water, coconut water and a high consumption of watery and local fruits is a great way to stay hydrated and avoid sunstroke.
Wear a hat - pretty much all societies who live near the equator where something on their heads to shield the direct sun from their scalps. It is a great way to avoid heatstroke and sunburn.

Beasties - insects do also come out to party in the summer! Some of us are more prone than others.

Investing in a natural bug repellent is a great way to keep the bugs away, without using harsh chemicals on and in your body. There are a few natural brands out there now with key ingredients such as neem, citronella and cinnamon oil.

If walking out in long grass, or woods, tuck your trousers in to your socks. Spray your clothes and check for ticks on the lower half of your body. For children, they are more likely to get them on their torso, heads and around ears. Ticks are rife nowadays, all over Europe, including the UK. Apr-Oct is a high risk time. If you do get a tick, watch out for the signs of Lyme over the next 6 weeks (fever, bull’s eye rash). For more info see: https://lymediseaseuk.com/
Consuming garlic, or even a garlic supplement could possibly help to deter bites. It is also a good botanical to help support digestion.

by Rosie Rayner, Naturopath