Summer Vacation
Updated Apr. 23rd, 2018
School is out, the temperatures up, and it’s time to take off (work, that is!) Summer vacation…if you haven’t planned one yet, get to it. Doctor’s orders!
Here are just a few ways in which a summer vacation can actually improve your health!
No Karoshi For You!
The Japanese actually have a word for “death by overwork”. Karoshi, legally recognized as a cause of death in the 1980’s, has been on the rise ever since. Although this is THE EXTREME when it comes to work related illness and disease, it does help to remind us the importance of balance in everything we do.
Time off means a decrease in stress! There is research to show that vacations can actually decrease physical symptoms associated with high stress, such as high blood pressure, and high or chronically low cortisol levels. These stress-related changes have implications far beyond the occasional frazzled feeling. In fact, they are major risk factors for cardiovascular disease. Time away from works helps to prevent burnout, which for many individuals can lead to depression, anxiety and other mood disorders. Worried about your boss will think? Research also shows vacations make us more productive at work. Time away allows for new perspectives and a renewed sense of purpose upon return to work!
Nature, The Outdoor Gym!
Forget the elliptical for a week or two – use nature as your gym. Hiking, biking, swimming and more… not only will this variation in your normal work-out routine rev up metabolism and serve as a catalyst for more efficient weight loss, but it may also help you to discover a new passion. Time and time again we are told that the best way to stick to an exercise regime is to find an activity (or many) we love. Here’s your opportunity.
Summer break with parents does not always mean more activity for the kiddies. Research has shown that many children are actually less active in the summer. This needs to change. Use a summer vacation to lead by example. Show your children that you can put down your cell phone, get off the computer, and miss your nightly TV shows. Plan a family hike, go swimming at the beach, or even spend a few days helping out at a local soccer camp. Modeling these healthy habits is the best way to encourage your kids to get and stay active – not just during vacation, but for life.
Pay Your Debts! Sleep Debts, That Is.
What is one of the greatest things about summer vacation? We don’t have to get up and go to work! Are you getting enough sleep? Sleep debt is the difference between the amount of sleep we are getting and the amount of sleep we should be getting, and most of us are in the red. Short-term sleep deprivation leads to a foggy brain, worsened vision, impaired driving, and trouble remembering. Long-term effects include obesity, insulin resistance, and heart disease. The good news is with a little work we can catch up on sleep. Outside of holidays, we normally have weekends only to catch up on lost ZZZ’s, and it’s just not enough So tuck that alarm away for a week or two, go to bed when you are tired, and wake up when your body tells you to… and note how much better you feel!
Summer Fruit and Veggies A –Plenty!
So you’re heading to the beach for the day, or camping for the weekend.
Fresh seasonal fruit, veggies and herbs make summer meal planning easy, cheap and above all, HEALTHY! Here are a few of my favourites:
Berries – Fresh strawberries, blueberries, raspberries, blackberries and cherries! Not only do they come alive with flavour (and sweetness) in the summer, but they are jam-packed (no pun intended) with antioxidants and fibre, meaning they can help to stabilize blood sugar, and support healthy weight loss, along with decreasing risk of heart disease and mental decline.
Leafy Greens – high in vitamin K, calcium, lutein and zeaxanthin, among others, increasing your intake of leafy green such as kale, dandelion greens, spinach, and swiss chard can help to protect bone, the cardiovascular system, eye health, as well as reducing your risk of colon cancer. Plus, salads are an easy, no-heat required, make anywhere meal.
Watermelon – High in lycopene, vitamin A and vitamin C, these antioxidants make watermelon the perfect foods for helping to prevent free radical damage due to sun. Did you know that according to traditional Chinese medicine, a watermelon is also one of the most cooling foods you can eat (particularly the sour white flesh)? Perfect for the beach!
Zucchini – Another anti-oxidant powerhouse, zucchini is high in vitamins A and C, folate and potassium. It has cholesterol and blood pressure lowering potential, as well as being beneficial to eye health.
Tomatoes – Tomatoes have lycopene to thank for their bright red colour. Combine that with high beta-carotene content, and you have a great combination to fight against damaging UV rays. Lycopene and vitamin K, another nutrient found in tomatoes, are also especially important for bone health. Lycopene (are you noticing a pattern here?) has also been linked to a reduced risk of some cancers, including prostate, cervical, mouth, pharynx, throat, esophagus, stomach, colon, rectal, prostate and ovarian cancer.
Home Grown Herbs: Basil, Mint, Cilantro, Parsley and More…
Nothing perks up a meal like fresh from the garden herbs. But did you know that these flavour packed plants are also good for you? Parsley is a natural diuretic, helping to lower blood pressure, as well as reducing inflammation. It’s also high in apigenin, known for its anti-cancer properties. Mint can help relieve symptoms of IBS, cilantro helps to cleanse the blood, and basil has antibacterial properties!
Rediscover Social Connected-ness
In elderly populations, lack of support or social ties is a major risk factor for cognitive decline and poor mental health issues. Social isolation has negative ramifications for our health, not only our mental/emotional health, either. There are even studies to suggest that loneliness can be tied to hardening of the arteries, inflammation and compromised immune defenses. We talked about the importance of a healthy relationship with activity and exercise, what about just a relationship… with the people we love. We live in a society that can and does conduct most of its business over the phone or Internet. Can you go a whole day in the workplace without a face-to-face interaction? When is the last time you spent an entire uninterrupted day with your family, completely cut off from your phone or email? If we allow it to, summer vacation can provide us with the real quality time we’ve been lacking – with friends and family… sharing old memories and making new ones.
The decision should not be whether to take summer vacation, but how you are going to make the most of the vacation you take! Enjoy!
Great article! This article has everything under the sun! - haha, get it? Great information about how to stay healthy and active during the summer months as well as the delicious fruits and berries that are available in this season. It is also great reminder to catch up on sleep as well at catching up with people we love! It can be a great time to socialize outside safely with people we love. The summer is a great time to reconnect with ourselves too! Hoping everyone is having a great summer :)! Thanks for sharing this article, very informative and fun!