Summer has a brief shelf life, or as William Shakespeare
eloquently wrote,“Summer’s lease hath all too short a date.”
In this much-loved season, there is plenty of time
to enjoy its bounty. Saint Barnabas Medical Center
offers 30 healthy ways to enjoy the days of summer.

1. Sit on a front porch and enjoy a popsicle or ice cream treat. Make your own popsicles with white grape or apple juice. A pediatric dietician for the Clinical Nutrition Department offers a fruit smoothie recipe: Blend together small amounts of low fat yogurt, milk, fresh fruit and ice cubes.

2. Enjoy outside activities sensibly in warm weather, says The Emergency Department. Wear light colored, loose fitting clothing and a hat. If you are exercising, drink about a quart of liquids an hour to replace fluid losses. Avoid caffeinated beverages and alcohol, which dehydrate.

3. Summer is travel time. The key to traveling safely, says The Department of Infectious Diseases, is to visit a physician at least six weeks before departure. This allows time for immunizations, such as tetanus, hepatitis, measles, mumps, polio and influenza, to provide the highest protection.

4. Schedule medical appointments before the back-to-school rush. Men, women and children should have a yearly physical. The Cancer Center recommends that women age 40+ have an annual mammogram and that both men and women age 50+ be screened annually for colorectal cancer.

5. Summer is the perfect time to learn something new. The Saint Barnabas Health Care System offers a First Aid and Safety Program (1-888-277-2281) that includes emergency procedures for the home and workplace injury management.

6. Summer offers many outdoor activities. Take a nature walk, a favorite outing for children. Go to the park and walk or play catch. Visit a lake and swim. Play badminton at a family picnic.

7. Plan a festive barbecue with these grill safety tips from The Burn Center. Use the grill at least 10 feet away from your home and keep children far away. Do not use the grill in a garage or under a surface that can catch fire. Keep a bucket of water nearby to douse flames. Never reapply lighter fluid after a fire has been started. Do use long handled utensils and hot mitts when grilling.

8. Help your young athlete prepare for school-based sports with a visit to The Athlete Training Center at the Saint Barnabas Ambulatory Care Center. Athletes of all ages in every sport can benefit from sports-specific training with a multidisciplinary team of experts.

9. Remember these tips from the Department of Pediatrics for preventing Recreational Water Illness at the pool. Don’t allow your child to swim if he/she has diarrhea. Teach children not to swallow pool water and to practice good hygiene. Take bathroom breaks often.

10. Summer provides an opportunity for seniors to get outside. The HEART HOSPITAL of New Jersey reports that medications taken for high blood pressure and heart disease remove salt and fluid from the body. Seniors taking these medications should increase their fluid intake, especially during warm weather.

11. Keep cool on warm days with a trip to a lake. Children should be told why jumping or diving into water can result in injury, says The Emergency Department. Parents should know the depth of the water and the location of underwater hazards before permitting children to swim.



12. Don’t let pests ruin your nature walk. The Pediatric Lyme Disease and Rheumatology Program says hikers should tuck pant legs into socks or wear boots. Avoid walking in tall grasses where ticks are most prevalent. Wear light colored clothing so ticks can be seen.

13. Plan a fun-filled family trip before the children return to school. Jeanne Weintraub, R.N., Pediatric Health Center, reminds parents never to attempt to deliver constructive discipline while driving. Wait until it is safe and then pull off the road as far as possible.

14. Reduce the stress in your life and your heart will thank you, says The HEART HOSPITAL of New Jersey. Some summer stress busters: read a favorite book, walk on the beach, attend an outdoor summer concert, take photos of loved ones, camp out in the back yard, collect seashells or lay in the grass and relish the day.

15. Plant a colorful garden that can be enjoyed all summer long. When gardening, avoid using scented products, such as perfumes and shampoos that attract insects.

16. Everyone enjoys a summer picnic. The Department of Infection Control says food borne illness can be avoided by steering clear of raw or undercooked meat and seafood. Refrigerate leftovers promptly.

17. Tempted to quit your exercise routine because of the heat? Change it instead. Run or jog in the coolest part of the day instead of the warmest. Consider water aerobics (see Aquatic Exercise Class) or an exercise class in an air-conditioned environment.

18. Enjoy those golden rays of the sun, but make sure that skin is adequately protected. The Pediatrics Department reports that sunscreen (SPF 15 or greater) should be applied throughout the day, even in cloudy conditions. Protect children with a hat, umbrella and sunscreen.

19. Children relish unscheduled days at home. Teach them to play safely on outside trampolines, in swimming pools, on bikes and skateboards and in-line skates. A n estimated 40 percent of all childhood injury-related Emergency Department visits occur between May and August.

20. Some other projects to relax and delight you: make a family scrapbook of vacations past and present; bake a blueberry pie and invite a friend for lunch; make a time capsule filled with summer memories and save it to open in a future summer.

21. Set a course for adventure in a day of swimming with this advice from The Emergency Department:

22. If your days are highly structured, a lazy afternoon in a hammock can provide a restorative balance, says Sue Weinstein, R.N., Director of Women’s Health Education. Your body has two powerful systems: a stress response and a relaxation response. By relaxing your body, you will also quiet your mind.

23. Youngsters are susceptible to the dangers of heat, relates The Pediatrics Department. Children need to drink liquids frequently to avoid dehydration. The average 45-pound pre-schooler requires six 8-ounce cups of liquid daily. School-age children require seven 8-ounce cups of fluid a day.

24. A family hike can be exhilarating. The Pediatrics Department advises parents to keep first aid supplies/emergency phone numbers accessible; check the weather forecast; pack essentials, such as flashlights, extra food, water and rain gear; and inform others when you will return.

25. Enjoy the great outdoors, but not when a storm is coming. The Burn Center offers this safety tip: at the first rumble of thunder or flash of lightening, get inside quickly and stay inside for at least a half an hour after the storm has passed. The air could still be charged with electricity and pose a threat.

27. If you are struggling with a loss, a summer vacation may only remind you of the missing person. Consider attending a Bereavement Support Group led by a certified grief counselor .

28. Visit local farms for healthy fruits and vegetables. Pick blueberries. Buy corn. Prepare light summer menus that are heart healthy and satisfying. Consider signing up your child for a healthy eating course. (See Kids Win! or, for adolescents 13+, see the Obesity and Weight Management Center).

29. Help your children prepare for the transition back to school. In the last week, try early bedtimes and early wake times, says The Kazmir Center for Sleep Disorders at Saint Barnabas. Let them select new back-to-school clothes and school supplies. Consider a picnic with a favorite menu the night before school starts.

30. Enjoying a soothing summer sunset is good medicine for anyone. Watch the motion of ocean waves or the ripples made by a stone thrown into a lake. Listen to the sound of crickets on a summer night. Let your senses find beauty and drink it in.