The sun is out and the temperatures are rising. Here are 5 very simple things I do when the sun starts to heat up that help with health and wellbeing.

  1. Apply SPF every morning to protect your skin
  2. Hydrate first thing in the morning before my coffee with a glass of water
  3. Cycle or walk to work when you can for exercise and the environment
  4. Take my phone calls outside to get some sunlight, great for movement and mood
  5. See what foods are in season and begin to cook seasonal recipes
1. SPF

Did you know? 

There are two types of sunscreens, physical blockers and chemical blockers. Physical blockers that reflect UV rays from the sun have active ingredients (either zinc oxide or titanium dioxide). While chemical blockers actually absorb the UV rays, and contain chemicals such as aminobenzoic acid, avobenzone, octisalate, octocrylene, and oxybenzone. 

Research shows that sunscreen protects against the three most common types of skin cancer (squamous cell carcinoma, basal cell carcinoma, and melanoma) and experts recommend that we wear it every day! 

My own experience

I often say that not wearing SPF and always looking for a tan is one of my only regrets. I was ignorant of the damage it causes and the risks. I try to wear SPF everyday now and certainly if I am going to be out in the sun. 


2. Hydrate

When we wake up in the morning, we are often in a dehydrated state and so it is important to drink water to get your body back to a hydrated state. Not only does being well hydrated improve cognitive, function, mood, digestion and sleep quality but it is also the most important thing to consider when it comes to health and performance. 


3. Get moving

Physical activity and fresh air has so many benefits to our health and wellbeing. Making simple changes like this can help to give us to focus better, improve our energy levels, digestion, and of course, is better for the environment.


4. Take it outside

Standing up and taking your phone calls outside when possible, is a great way of incorporating more movement and fresh air into your day. Sitting for long periods of time is linked to lower back pain and reduced cognitive function. Getting outside for even just a few minutes will help to refresh your focus, and be more productive in your work too!


5. Cook with the season

Check out what foods are in season at the moment and get cooking! Not only will this help you meet your nutrient needs and improve the flavour of your meals, but it makes the process that bit more enjoyable too, when you know you are cooking with fresh, seasonal ingredients. 

Take a look at Bord Bia’s website on What’s in Season now Fruit & Vegetables – What’s In Season – Bord Bia


In season recipes from daveynutrition

Beetroot and Kale are currently in season, making it the perfect time of year for this Parmesan Chicken and Pear Salad

Looking for something sweet? 

Our Date and Pecan Crumble is a perfect recipe to make the most of the berries that are currently in season.

What habits do you have that support you health and wellbeing? 

Leave a reply below, I’d love to know!