Summer Health Toolkit: Introduction


Many people find healthy living easier in the summer. Our aim is to not only make it even easier for everyone, but also to help the feel-good factor that we often experience in the summer, last much longer.


In this toolkit you’ll find great tips and ideas that you can incorporate into your life during the warmer months, and that can then be tweaked and adapted into good habits for the rest of the year. We want you to feel fantastic during summer, stay healthy and increase your energy, but also ensure you can sustain this feeling month after month after month.


Allergy tips

Hay fever can make everyday life uncomfortable and tiring, with sneezing, watery eyes, runny nose and an itchy throat. However, there are many proactive steps you can take to reduce the symptoms:

  • Try putting some Vaseline inside your nostrils – this acts as a barrier for the pollen

  • Don’t sleep with your windows open

  • Dust your house with a damp cloth and vacuum regularly to remove dust and pollen

  • If you’ve been out in the evening, wash your hair before you go to bed so that any pollen stuck to your hair doesn’t transfer to your pillow

  • Be prepared. If you are a regular hayfever sufferer, boost your immune system by taking antihistamines a couple of weeks before your hay fever symptoms normally begin

  • Don’t take the same antihistamines year after year, try different sorts such as nasal sprays, homeopathic remedies etc.

  • The pollen count is highest between 4pm and 7pm and early in the morning, so try to avoid sitting outside during these times

  • If grass makes you itchy, don’t mow your own lawn - get someone else to do it for you!

Tips to cope with a summer cold

Summer illnesses and colds can sometimes be more irritating than being ill in the winter with the added frustration that everyone is having fun outside while you are stuck at home feeling under the weather. Here’s how to get well quickly:

  • Drink plenty of water to stay hydrated in the heat

  • Use a saline spray to irrigate the nose and keep mucus loose

  • Take a low dose pain reliever to reduce fever and manage pain

  • Use cough drops and throat lozenges to help alleviate that pesky dry cough

  • Gargle with warm salt water to soothe a sore throat

  • Try and avoid taking antibiotics – save these for when you are really ill

  • Allow your body to rest, get plenty of sleep, and avoid strenuous exercise

  • Avoid cigarettes if at all possible

  • Head to the doctor if symptoms persist, or if you are wheezing

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