It’s ‘Love Parks Week’ and thankfully now all the parks are open again, we can enjoy them at their very best, whilst remembering to socially distance of course!
Spending time outdoors is so important for our physical and mental wellbeing.
Clinical nutritionist Suzie Sawyer shares her five best tips for enjoying our beautiful parks to the full.
Manage your allergies
For many of us who suffer with hay fever, the summer season is bittersweet when pollen levels are especially problematic. Avoiding grass pollen is the most effective solution but it means missing out on so much. However, there are certain steps you can take that will make your time in the parks more enjoyable.
Any allergic response in the body involves an immune reaction so it’s important to keep your immune system in good shape. Make sure you’re taking a vitamin D supplement and eat plenty of fruits and vegetables, which are loaded with immune -boosting nutrients. Bananas have been found to be especially effective for hay fever sufferers, so try to eat one about four times per week.
Additionally, the mineral magnesium (also rich in bananas) helps calm the airways so make sure you’re eating plenty of leafy greens, whole grains, beans and almonds. Additionally, bromelain, the protein found in pineapples, has strong anti-inflammatory properties but is actually most effective taken in supplement form. It’s readily available in health food stores.
If you find your eyes are sore after being outside in the park, change all your clothes when you come home, wash your face and lie down in a darkened room with some cucumber slices on your eyes. Hopefully, you’ll feel refreshed after 20 minutes or so.
Go easy on the sun
Most of us love to feel the warm sun on our skin. Plus, it also helps top up our vitamin D levels, which are essential for the immune system. However, do try and be sun aware and wear a minimum of an SPF-30 sunscreen to help prevent burning and premature aging.
Beta-carotene, rich in carrots, sweet potatoes, tomatoes, and other red, orange and yellow vegetables, is a very powerful antioxidant which helps protect the skin against sun and other free-radical damage. Whilst it won’t stop the skin burning, it will help minimise the sun’s more aggressive effects.
Put something different in your picnic basket
When packing up a picnic for a day out, we often tend to include the same foods without really thinking about it. Why not make this week one where you opt for something different?
Instead of making ‘traditional’ sandwiches why not go for some Deli-style treats? For example, cut some ciabatta bread in half and fill with cream cheese, salami, Mozzarella and roasted red peppers, which are rich in immune boosting vitamin C.
Additionally, beetroot hummus is a really healthy alternative to ‘normal’ hummus and it’s a great way of including this amazing super food in your diet. All you need to do is blend some cooked beetroot, chickpeas, garlic, some virgin olive oil, a little lemon and some tahini. It’s totally delicious on flatbread crackers.
Cycle your way around the park
The last few months has seen a resurgence in cycling, and it’s such a great activity for all the family. Most parks have cycle routes around or through them and cycling is also a great form of exercise; it tones the legs, heart and butt!
Make sure you keep well hydrated before, during and after your cycle or day out, especially if it’s hot. Aim to drink about 200 ml of water or lightly isotonic fluids per hour, depending on outside temperature and the intensity of your cycle.
Walking for enjoyment
Your walk around the park can be anything you want it to be – a gentle stroll or a fast-pace march. Either way, walking is great for keeping good blood flow around the body.
It’s especially effective if you’re trying to lose weight: try brisk walking after an evening meal – even only for 30 minutes. The body’s insulin response is much more measured, and it helps stop blood sugar spikes which can lead to increased weight gain.
Whatever you decide to do in your park, celebrate Love Parks Week, get out there and enjoy!
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