In the temperate climate where I am from we have been teased by summer’s arrival for several weeks.  It is right around the corner, so it’s time to go over some healthy summer tips to stay well over the next few months.

There are several factors that pop up in the summer that might disrupt our normal routine.  There are vacations, patios, barbecues and weddings that make us feel like we’ve fallen “off track”.  In addition to the social pressures, there are natural phenomenon that can affect us as well: change in daylight hours, bugs, hot weather and sun exposure.  Not that any of these things are bad as most them are likely to make us quite happy.  Unfortunately, too much of anything can take its toll on your health.

Some healthy summer tips:

Stay hydrated: Water is the most important fluid you can put in your body.  Your body is made up of anywhere from 60-90% water.  You lose water when you sweat, which of course, you do more of in the hot summer months.  Carry around a water bottle with you (make sure that it is bisphenyl A free) and make sure you actually drink from it.  On the patio when you’re having a drink with some friends after work be sure to ask for a glass of water as well.  Alcohol is a diuretic so it can be quite dehydrating.  For every alcoholic drink you have try to drink a glass of water to help your body replenish this vital fluid.  When my patients tell me they don’t like to drink water because they find it boring, I tell them to flavor it up with some freshly squeezed lemon or a scoop of a health greens powder.  That way you’re getting nutrients as well as the refreshing water!

Sunscreen: We’ve heard this time and time again, however, it really cannot be emphasized enough.  It is important to protect your skin from the sun’s harmful rays which over time can accumulate and cause permanent changes in your skin in the form of spots, wrinkles and, of course, cancer.  Ultraviolet rays can even penetrate clouds so be sure to apply your favorite sunscreen even on overcast days.

Sleep: Adults in North America are chronically under slept and breezy summer nights can exacerbate this. There are several thing about summer that tempt us to stay up later.  The sun is sleeping less in the summer but this doesn’t mean that you should sleep less.  Light of any amount can decrease melatonin production and this, in turn, can prevent deep and restorative sleeps that your body needs to grow and rejuvenate its tissues. It is important to sleep in a completely dark room.  Make sure your blinds are closed and the drapes are pulled.  Try sleeping with an eye mask and do your best to maintain a steady sleep routine.

Exercise: People often take up more activity in the summer as they are inspired by the warm weather.  If you’re starting an exercise program for the first time be sure to ask your doctor for a check up or a Physical Activity Readiness Questionnaire (PAR-Q) to make sure you’re fit to get more fit.  Often, walking is a great start for people who want to become more active.  If you stay with it then it won’t be long before your body will crave more rigorous activity.  Regardless of your physical activity level remember to drink lots of water and stretch before you exercise.  Always warm up for about 5-10 minutes before you engage in more rigorous activity.  This primes the muscles to be more efficient and prevents injury!

Fresh food: Something wonderful about summer is that it is fairly easy to eat healthy, fresh foods that are locally grown.  Check out your local farmers market for in season fruits and vegetables.  Its a great way to support the local economy and support the health of your body.  When you’re hanging out on a patio, choose salad instead of fries with your burger or better yet, skip the burger all together. Choose fruit instead of ice cream for dessert.  Invest in your own ice cream maker so you can make your own healthy frozen treats. Take a berry picking trip with some friends.  You get to be outside all day and afterwards you have delicious and nutritious goodies to stash away in your freezer.  Blend some berries or other fruit with a bit of water and freeze in ice cube trays or popsicle holders to have a healthy, cool snack.  There are lots of ways to stay relatively sugar free in the summer!!  Be the person to bring the veggie platter to the barbecue pot luck.  You chuckle, but you also know they are always eaten up!

Those are some basic healthy summer tips.  Ask your Naturopathic Doctor or other licensed health professional about specifics on how you and your family can have a healthy and happy summer.

Naturopathic Medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.

Each HIV infected patient who is entering into care should have a full medical history, physical, lab evaluation and counseling. This is to confirm the presenence of HIV, get historical and laboratory data, discuss treatment of HIV with patient, and initiate care as suggested by HIV primary care guidelines. Baseline information then is used to define management goals and plans.

A new patient should have the following tests performed on them in their first visits

•  HIV antibody testing (if prior documentation not available) or if HIV RNA is undetectable (AI);
– CD4 + cell count
– HIV RNA (Viral Load);
•  Complete blood count, chemistry profile, transaminase levels, BUN and creatinine, urinalysis, screening test
for syphilis (e.g., RPR, VDRL, or treponema EIA), tuberculin skin test (TST) or interferon-γ release assay
IGRA (unless there is history of a prior TB or positive TST or IGRA), anti Toxoplasma gondii IgG,
hepatitis A, B, and C serologies, and Pap smear in women;
– Fasting blood glucose and serum lipids if the person is considered to be at risk for heart disease and for
baseline evaluation before the start of ARV therapy and
• For patients who have pretreatment HIV RNA >1,000 copies/mL, genotypic resistance testing when the
regardless of whether or not a patient is going to begin therapy immediately they need to enter into care. For patients who
have HIV RNA levels of 500–1,000 copies/mL, resistance testing also may be considered, even though
amplification may not always be successful (BII). If therapy is deferred, repeat testing at the time of
antiretroviral initiation should be considered (CIII).

Patients living with HIV infection must often cope with multiple social, psychiatric, and medical issues that are best
addressed through a multidisciplinary approach to the disease. The evaluation also must include assessment of
substance abuse, economic factors (e.g., unstable housing), social support, mental illness, comorbidities, high-risk behaviors, and other factors that are known to impair the ability to adhere to treatment and to promote education about HIV Once evaluated, these factors should be managed accordingly.
Lastly,  risk behaviors and effective strategies to prevent HIV transmission. to others should be
provided at all a patient’s clinical visits.