Tips for a Healthy Summer

Eat Healthy

Enjoy summer produce! Eat more colorful fruits and vegetables to incorporate low-calorie, nutrient-dense foods in your diet.

Eat Safe

Decrease food-related illness and exposure to carcinogens, which have been linked to an increased risk of cancer. Follow these safe grilling tips:

  • Start with a clean grill to decrease bacteria and residual carcinogens.
  • Never reuse the marinade that was used to soak raw meat.
  • Marinate meat for at least 30 minutes to avoid charring and increased exposure to carcinogens.
  • If possible, place grill on a low-heat setting to reduce charring and flame flare-ups, decreasing exposure to heterocyclic amines and polycyclic aromatic hydrocarbons, which are carcinogenic.
  • Place grilled foods on a clean plate (not the one that held the raw meat).

Boost Your Vitamin D

Spend 15 minutes in the sun every day. Maintaining appropriate levels of Vitamin D is important for your bone health and overall wellness.

Stay Active

The ultimate goal is to exercise for 30 minutes per day, at least 5 times per week. If you are not currently active, start small and gradually increase the intensity and duration of your activity as you get stronger over time.


Be careful not to get dehydrated in the summer heat. Make water your beverage of choice and eat hydrating fruits and veggies like watermelon, strawberries, cucumbers, tomatoes, and spinach.

Use Sunscreen

Use a broad-spectrum sunscreen with an SPF of 30 or higher for protection from both UVA and UVB rays. Be sure to reapply every 2 hours or after swimming and water sports.

Get Your Tetanus Shot

Check with your physician to see if your tetanus immunization is up-to-date, especially if you plan to go to the beach, travel, garden, or do home repairs.

If you have any questions or concerns about any of the above information, be sure to follow up with your Ripa primary care physician. Click here to learn more and make an appointment.

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