Small habits I've started now to spend the summer in good health
Summer is a time when it's easy to feel unwell due to the heat and humidity.
That is precisely why I want to adopt habits now that I can continue without strain.
I want to incorporate them.
This time, I will introduce the small habits I practice as someone with a weak stomach to spend the summer in good health.
Introduction
As summer approaches, I sometimes feel a bit heavy due to the heat and humidity,
or find it harder to shake off fatigue.
I used to think,
“It’s inevitable that I’ll feel unwell when summer comes.”
However, by reviewing my daily life just a little,
I have become able to spend even the hot season more comfortably than before.
This time, I will introduce the small habits I have started
to spend the summer in good health.
Prioritizing morning hydration
When I wake up in the morning, I first make sure to drink a glass (about 200ml) of warm water or plain water.
Since we lose body moisture while sleeping due to sweating,
morning hydration is very important.
I used to drink lemon water in the morning, but as someone with a weak stomach, I now drink room temperature or slightly warm water.
It puts less strain on my body, and I have become able to wake up feeling refreshed.
“Drinking water” is so simple that it is easy to overlook,
but just by making this a habit,
the start of the day feels a little different.
By the way,in the Ministry of Health, Labour and Welfare's “Drink Water for Health” lecture,it is stated that
an adult (weighing 60kg) needs about 2.5L of water per day.As for drinking water, since about 1.0L comes from meals and about 0.3L is produced within the body,
they recommend replenishing about 1.2L per dayin small amounts.
Not consuming too many cold things
On hot days, cold drinks and ice cream taste delicious.
Of course, there is no need to over-restrict yourself, but
if someone with a weak stomach eats too many cold things,
it is said that blood flow to the stomach worsens and digestive function declines.
Therefore, when I eat something cold,
I make sure to drink warm soup or warm water slowly.
For me, having a weak stomach, not letting my abdomen get too cold is
one way of managing my physical condition.
Just by being conscious of not letting my body get too cold,
I feel like I have become less prone to fatigue.
Fermented foods on the daily dining table
Fermented foods like miso soup, natto, shio-koji, soy sauce koji, onion koji, and amazake are
food habits I continue throughout the year.
Fermented foods regulate the intestinal environment and
boost immunity.
Since summer heat depletes physical strength,
intestinal function also tends to decline, so
I try to eat a little bit every day.
Appetite tends to drop in summer, but
when that happens, incorporating fermented foods
makes meals something to look forward to.
By keeping in mind to do "a little bit every day,"
I am able to continue without strain.
Getting good sleep is also a healthy summer habit
When it gets hot, it becomes hard to sleep,
making it a season where it's easy to become sleep-deprived.
That is precisely why,
I am conscious of creating an environment that makes it easy to sleep, such as reducing the time I spend looking at my smartphone before bed,
and adjusting my room to a comfortable temperature.
Since I started valuing sleep more than before,
I feel like waking up in the morning has become a little easier.
For both beauty and health,
sleep is truly an essential habit.
A recommendation for "gentle exercise" that doesn't strain you
In the hot season, the motivation to exercise tends to be lost, but if you don't move your body, your muscle strength and physical stamina
will gradually decline.
Summer is exactly when it is important to keep moving "gently and without strain."
I go for a light walk during the cool hours of the morning.
The time is short, about 10 to 20 minutes.
I avoid the hours when the sun is strong (around 10:00 AM to 3:00 PM).
Also, 5 minutes of stretching before going to bed at night
relaxes muscle stiffness and improves the quality of sleep.
Without getting worked up thinking "I have to exercise,"
starting with the mindset of
"I'll move my body just a little bit today"is just right.
Don't forget "not to try too hard"
I used to think, "I have to do everything perfectly every day."
But now, I believe that not pushing yourself on days when you are tired is also an important
healthy habit.
It's okay to have days with simple meals.
It's okay to have days where you rest a little.
Since I've been able to think that way,
even my heart has felt lighter.
Conclusion
What is necessary to spend the summer energetically
is nothing special.
It is to accumulate little habits that are in your daily life,
little by little.
I feel that these small steps
help keep not just my body, but also my mind in balance.
This summer, too,
while listening carefully to what my body needs,
without pushing myself too hard,
I hope to
spend my time comfortably.