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Healthy Living

It’s Spring, Time to Get Ready for Beach Season – Yippee!



After the long slog of winter, trapped indoors during these crazy times, you’re likely chomping at the bit for some much-deserved fun in the Sun! Something about Spring generates optimism for life and hope for the future. It’s a fabulous time to get bod-ready for bathing suits and kickstart a healthier lifestyle.

Healthy Tips for Fun in the Sun

Sun Strategies:

Being in the Sun is energizing and uplifts your emotional well-being. It’s the best source of vitamin D, of course. “You need very little exposure—something like 10 to 15 minutes a day to the backs of your hands, arms, and face—to get enough,” says Dr. Stephen I. Katz, director of NIH’s National Institute of Arthritis and Musculoskeletal and Skin Diseases.1


But overexposure to UV radiation can damage your skin’s DNA, making you look older than your age. So don’t forget the sunscreen. Bottles are labeled with sun protection factors (SPF) of 15, 30, or 50. An SPF 15 means it’ll take 15 times as long to get sunburnt with sunscreen than without it. So, if you’re pulling out last summer’s bottle, make sure it hasn’t expired and is still effective.


Wearing a hat with a bill or rim is another great addition to keeping the Sun off your eyes. It helps prevent squinting and future wrinkles, shielding your face from skin damage and premature aging.


The accumulated exposure to the Sun’s UV rays can also harm your eyes and vision, especially as you get older. Make sure your sunglasses block 100% of UV rays. If you’re unsure, testing your glasses with a photometer at an optician takes a few seconds.2 If you discover they’re not up to snuff, you’re in the right place to invest in a pair that will help ensure your “windows to the world” stay clear and sharp for decades to come.

Diet Delights:

Social media and medical circles are abuzz about how nutrition is one of the few keys to repairing your health and keeping it robust. Yet, this seems to be the biggest stumbling block for most. Not just because people don’t want to give up their favorites, but also because some foods are addictive. Yup, you might have an addiction to sweets or carbs. The addiction prevents the switch that tells you you’re full to activate, so you eat more and more, thereby adding excess flab here and there and harming your health. It’s time to break the vicious cycle.

Cutting down on the following list until you can eliminate them from your diet will make your body love you again. Your liver will get a much-needed break from tackling the constant flood of toxins that are likely clogging up your metabolism.

Cut Down to Eliminate:

Red meat

Refined sugar

Sodas & Caffeine


Starchy carbs

Bread & Pastries

Processed foods

Fried foods



Artificial sweeteners

Cooking oils


Fast foods


Adopting a Mediterranean diet or a predominantly plant-based diet can help get you swimsuit ready and boost your health stats. As you get older, your requirement for calories drops but your body’s need for nutrients increase. Eating more veggies helps you achieve that goal. If vegetables are difficult for you to digest, doctors recommend seniors add quality supplements to enhance their nutrient intake.

Healthy Yummies3: Wild-Caught Fatty Fish (Salmon, tuna, herring, anchovies, sardines, mackerel, trout, pollock) Whole Eggs Cruciferous Veggies (broccoli, cauliflower, Brussel sprouts) Leafy Greens (kale, spinach, collards, Swiss chards) Vegetables Legumes (hummus, chickpeas, lentils, peas, kidney beans, black beans, pinto beans, navy beans) Fermented foods (kefir, yogurt, Sauerkraut, fermented beets, kimchi, kombucha, tempeh) Fruit (berries, banana, kiwi, apples, pomegranate, watermelon, mangos, avocadoes, olives) Nuts (walnuts, almonds, Brazil nuts) Seeds (pumpkin seeds, sunflower seeds, chia seeds, flaxseed) Sprouted Spelt bread/Ezekiel bread Smoothies Drink MORE water

Get Moving:

Grab your hat, sunglasses, and sunscreen, and get active! Whipping your garden back into shape is an excellent way to get outdoors, move your body, and commune with nature. Or join a Tai Chi or Yoga group at the local park for destressing and stretching while enjoying the view.


Perhaps you prefer more lively activities like biking, nature trail hiking, or rock climbing. Horseback riding, aqua sports, or call a bunch of friends for a game of touch football or baseball.


As you get older, muscle loss and weak bones are serious concerns that can affect your posture and zap your strength, increasing your risk for falls and fractures. Swimming is a superb way to begin rebuilding your strength without harming your joints. And did you know that your lymph system has no pump? It needs you to move your body to help the lymph system clear away cellular waste and refresh, so wave those arms and swing those hips – cha-cha-cha.

Incorporating at least 30 minutes of activity 5 times a week can dramatically impact your health, mood, and mindset.

Tactics to Destress:

If there’s one thing we know, stress is toxic to your appearance, health, and sanity. But most of us don’t make an effort to deal with the stress every day. Hey, meditation isn’t for everyone, but it’s not the only way to destress. And I’m not talking about a Hot Toddy or any alcoholic drink.

A recent review of almost 700 studies from 195 countries and territories. Researchers concluded: “By evaluating all associated relative risks for alcohol use, we found that consuming zero standard drinks minimizes the overall risk to health.”4 In other words, the only safe amount of alcohol they’ve established is none at all.


A long hot bath not only helps you relax, but it also soothes your muscles and helps your body detox. A great book can help your mind escape into a new realm like a mini vacation. Dim the lights, turn on soft music, and chill. Write in a journal to dump everything that’s on your mind to paper so your brain baggage is safely tucked elsewhere. Take a nature walk. Deep breathing exercises are gangbusters at relieving stress and anxiety. Play with your pet. Find something you enjoy that flips your switch into low gear and make it a habit every day.


You’ll find these 3 major tips could play a substantial role in upgrading your life quality as you get older. Following these guidelines could eliminate your risk for broken bones and stooped shoulders, illness and wheelchairs, heart disease and surgeries, diabetes and meds for life, and a host of other nasties from your future. So, head outdoors to enjoy your Springtime sunshine, eat smarter as your life depends on it, destress daily, and thrive… because beach season’s coming soon!


  1. https://newsinhealth.nih.gov/2014/07/sun-skin
  2. https://www.aao.org/eye-health/tips-prevention/top-sunglasses-tips
  3. https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods
  4. https://naturespathways.com/northeast-wisconsin-edition/is-alcohol-really-a-detriment-to-your-health/
  5. https://media.istockphoto.com/photos/protecting-skin-picture-id1093930306?k=6&m=1093930306&s=612x612&w=0&h=jO4qFh07z0DT58MQy_vQ5gaa8_OpGLfMpopzxoSnoog=
  6. https://www.gettyimages.ca/photos/senior-woman-bathtub?family=creative&license=rf&phrase=senior%20woman%20bathtub&sort=mostpopular
  7. https://www.everydayhealth.com/mediterranean-diet/complete-mediterranean-diet-food-list-day-meal-plan/
  8. https://www.homecareassistancepembrokepines.com/best-dog-breeds-for-the-elderly/


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