Six steps to a healthy summer

From how to choose nontoxic sunscreen to natural solutions for hay fever, Joanna Evans rounds up six ways to enjoy the season safely and boost your health.

1. Choose natural sunscreen

The chemical filters used in most sunscreens to protect your skin from the sun’s ultraviolet (UV) rays could be seriously bad for your health. 

Oxybenzone, for example, also known as benzophenone-3, is a known hormone disruptor that’s recently been found to cause DNA damage in mice—at surprisingly low concentrations.1 In humans, it’s been linked to low birth weight in girls, as well as endometriosis, a leading cause of female infertility.2

Other sunscreen chemicals of concern include octocrylene and avobenzone, both associated with high rates of skin allergy, and homosalate, another hormone disruptor.3

Safer alternatives are the natural mineral filters zinc oxide and titanium dioxide—and there are now plenty of brands offering chemical-free sunscreens made with one of these ingredients, or a combination of the two. Both are effective—they work by reflecting or absorbing light rather than penetrating the skin like chemical filters do—although zinc oxide appears to provide better broad-spectrum protection than titanium dioxide.4

Some top brands offering natural sunscreens include Badger, Dr Mercola, Caribbean Blue Naturals and Odylique. They’re made from only naturally derived ingredients and are free of other potentially harmful ingredients like parabens, phthalates and artificial fragrances. And go for a cream rather than a spray, as there may be potential risks with inhalation.5

2. Ditch DEET bug sprays

Insect repellants are a summer essential to keep biting bugs at bay, but most contain N,N-diethyl-meta-toluamide, better known as DEET, a chemical linked to a range of adverse effects—from allergic reactions to seizures and even death.6

Instead, go for a nontoxic product that harnesses the natural powers of essential oils and other plant ingredients to fend of mosquitoes, midges and other summer pests. Eucalyptus oil can be just as effective as DEET, providing up to 10 hours of protection,7 while citronella oil, derived from a relative of the lemongrass plant, can work well if frequently applied.8 

Thyme, peppermint, cedar, patchouli and clove oils, along with geraniol (found in geranium, rose and citronella oils), are also good options.9 

A top choice is the award-winning Incognito Insect Repellent Spray, an all-natural formulation designed to shield you from a variety of biting insects and clinically proven to provide 100 percent protection against disease-carrying mosquitoes.

Other natural ways to ward off bug bites include covering up arms and legs with suitable clothing (especially important where mosquitoes are active), wearing light-colored clothing (insects are apparently attracted to dark colors) and avoiding the use of floral-scented perfumes and toiletries.

3. Exercise outdoors

Summer is the perfect time to reap the benefits of ‘green exercise’—exercising in nature. Research shows that, compared with exercising indoors, exercising in natural environments is associated with greater feelings of revitalization and positive engagement, increased energy, and decreases in tension, confusion, anger and depression.10

As little as five minutes of green exercise can significantly improve both mood and self-esteem, which is far greater an effect than seen with indoor exercise.11 So go for a walk or jog in your local park, field or forest as much as you can. If there’s a river, lake or the sea nearby, even better—the presence of water seems to bring bigger wellbeing benefits.12

4. Beat hay fever naturally

Hay fever can make summer a misery for millions, and the usual treatment, oral antihistamines, can cause side-effects like drowsiness, dizziness, dry mouth, impaired thinking and headaches. Here are some of the top natural treatments that work. (For more on the best supplements for all sorts of allergies, check out our Special Report on page 28.)

Butterbur.

This herb is just as effective as antihistamine drugs like cetirizine and fexofenadine, but doesn’t come with sedative side-effects.13

Suggested dosage: 50–75 mg twice daily of a standardized, alkaloid-free extract

Galphimia glauca.

Homeopathic preparations of this Amazonian plant also appear to be on par with standard antihistamines for hay fever relief.14

Suggested dosage: 15 drops of a 4X potency (available from homeopathic pharmacies such as Ainsworths, www.ainsworths.com, or Bioron, www.boiron.com), twice a day between meals, starting about two weeks before you expect symptoms to start

Probiotics.

Lactobacillus paracasei 33 and Bifidobacterium longum strains have been found to help with hay fever symptoms.15

Suggested dosage: try a high-strength probiotic supplement containing these strains, such as OptiBac’s Extra Strength supplement (www.optibacprobiotics.co.uk) or Dr Mercola Complete Probiotics (shop.mercola.com), and follow the label instructions

Nasal rinsing.

Flushing out the nasal passages with saltwater is a safe and effective treatment for hay fever.16 Check out the SinuCleanse Neti Pot system or Sterimar’s saltwater nasal sprays, both widely available online.

5. Pass on plastic bottles

Plastic bottles, both the single-use type and reusable ones, can leach harmful chemicals into the liquid inside.17 Even bottles labeled as being free of BPA (bisphenol A), a chemical many manufacturers now avoid due publicized health risks, can still release other hormone-disrupting chemicals.18

Drinking water from a plastic bottle that’s been left out in the sun or stored in a hot car or garage may be especially bad for you, as it can lead to increased levels of BPA and antimony, a toxic metal.19

Ideally, take filtered water in a glass bottle with you when you’re on the go, and opt for glass for food storage whenever possible too.

6. Be a natural gardener

Gardening can be great for your health. Studies show it can reduce depression, anxiety and body mass index as well as boost life satisfaction, quality of life and a sense of community.20 It can also reduce the risk of falls in older people.21

But using pesticides in your home or garden has been linked to serious conditions like cancer and Parkinson’s disease.22 In one study, families who used the pesticides diazinon or carbaryl in their gardens or orchards, or herbicides to control weeds in their yards, had a significantly increased risk of having a child with brain cancer.23

For natural alternatives to pesticides, check out the Pesticide Action Network’s useful guide, Gardening Without Pesticides, which can be found at www.pan-uk.org. 

One great nontoxic option to have on hand is diatomaceous earth, made from the fossilized remains of single-celled algae known as diatoms. Thanks to its abrasive and dehydrating properties, it’s effective at controlling a variety of crawling insects—even better than the organophosphate malathion for some pests.24 Simply dust around plants and sprinkle on foliage.

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