Fireworks! Barbecues! Family time! What more could you want out of a holiday? If you’re trying to be more health-conscious I can think of one thing you might be interested in this Fourth of July – tips and tricks on how to have a fun, healthy Fourth of July celebration!
That’s right, on a holiday that’s notorious for sunburns, overdrinking, and the occasional firework burn, there are ways you can enjoy the day without those mishaps. Let’s not forget the sugary drinks, carb-loaded sides, and endless desserts, either. Independence day celebrations can be a challenge for anyone who is trying to lose weight, optimize their health, or overcome an autoimmune disease.
For a lot of my clients, the Fourth of July holiday causes feelings of stress and anxiety as they try to navigate maintaining their health progress while also celebrating with family. Here are seven tips you can implement to have a healthy Fourth of July celebration without missing out on all the fun!
Protect Your Skin
You might spend the day on the boat, at the beach, or in the backyard. No matter where you celebrate Independence Day, you will most likely be outside. Summer holidays are hot. Depending on where you live temperatures can get into the 90s. If you are celebrating outside remember to protect your skin.
Of course, there are benefits to being outside. Vitamin D is made in our skin when we’re exposed to sunshine. We need it to absorb calcium for our bones and to keep our immune systems strong. Research shows that low levels of vitamin D put a person at risk for heart disease and high blood pressure.
Additionally, many sunscreens contain toxins that disrupt your endocrine system.
Here are a few tips to help protect your skin this Fourth of July:
- Plan for breaks inside especially between 10 A.M. and 2 P.M when the sun is at its brightest.
- Wear hats and light coverups to keep your skin covered.
- Set up umbrellas or canopies if you are at the beach or park.
- Wear a non-toxic broad-spectrum SPF.
Stay Hydrated
It doesn’t matter where you are, July is hot. In addition to protecting your skin, you are going to want to stay hydrated. Caffeinated and sugary drinks like soda will dehydrate you. Load up on water bottles and fruits that have high water content. Here are a few fruits you can munch on that will help keep you hydrated:
- Watermelon
- Strawberries
- Grapefruit
- Cantaloupe
- Peaches
- Blackberries
- Nectarines
- Plums
- Oranges
- Pineapple
If you have little ones be sure to watch out for heat exhaustion. They have higher metabolic rates and won’t notice their physical symptoms as early as an adult would. Look out for muscle cramps, excessive sweating, and nausea.
On a holiday that’s notorious for sunburns, overdrinking, and the occasional firework burn, there are ways you can enjoy the day without those mishaps. Let’s not forget the sugary drinks, carb-loaded sides, and endless desserts, either. Independence day celebrations can be a challenge for anyone who is trying to lose weight, optimize their health, or overcome an autoimmune disease.
Practice Firework Safety
This goes without saying, but fireworks can be dangerous if not handled properly. For children, it is especially important to supervise them when fireworks are going off. Even little sparklers can cause severe burns if misused. If you are worried, or your children are still too young to use sparklers, try glow sticks instead.
Another aspect of firework safety that some people forget about is the well-being of our furry friends. Not all animals are affected but some dogs become fearful of the loud booming of fireworks. Be cautious around fearful animals, give them plenty of space so they don’t feel cornered. Lead them to wherever they feel safest and keep young kids from bothering them.
Make Movement Fun
One great way to celebrate a healthy Fourth of July is by making movement fun! It will get everyone’s blood pumping and give them special memories to hold on to. Not only that, it takes the focus away from food and gives you an excuse to stop hovering around the snack table.
Here are a few ideas of fun activities you can take part of for your Fourth of July family tradition:
- Family kickball tournament
- Neighborhood volleyball game
- Pre-dinner hike
- Kid-friendly 5k race/walk
- Spikeball tournament
- Ultimate frisbee
Healthy Food Swaps
Don’t get me wrong, the best part about any holiday is usually the food. You’ve got turkey for Thanksgiving, cookies for Christmas, chocolate bunnies for Easter, and that’s right, hamburgers and hotdogs for the Fourth of July. Who doesn’t love a good barbecue?
If you’re trying to be health-conscious you may want to skip on the hotdogs. Highly processed foods are triggers for inflammation and if eaten in excess can cause diabetes, obesity, and heart disease.
One day won’t kill you, but for some people, it can cause a spiral that disrupts their entire health journey.
Here are a few healthy food swaps for the Fourth of July to help you stay on track.
- Potato chips – Air-fried veggies
- Fries – Veggie kabobs
- Barbacue sauce – Homemade marinades
- Hot dogs – Grilled fish
- Cake – Fruit-themed desserts
- Soda – Kombucha or Bubly
RELATED: REMOVING TOXINS STARTS AT THE KITCHEN
Eating Hygiene
You probably think what you eat is the most important part of a healthy diet. Here’s a secret, don’t count out how you eat. It is also important!
Eating hygiene refers to how you eat. When you gulp down food your body isn’t able to absorb all the nutrients from that food. Experts recommend chewing your food 20 times before swallowing. While that may sound excessive, the best thing you can do to help your body absorb the nutrients from your food is to practice mindful eating and slow down before each meal.
Foster Good Relationships
The tension between close relationships is a trigger for stress. Stress leads to inflammation which leads to autoimmunity and other types of chronic illness. The best way to have a fun, healthy Fourth of July celebration is to foster good relationships. Confront misunderstandings head-on but also try to avoid any topics you know will cause disagreements. Focus on enjoying each other’s company and leave the heavy conversations for another day.
Sign up for the Newsletter
Want more holistic health tips and tricks? Sign up for the newsletter to join our exclusive community where I share weekly updates on all things holistic health and fertility!
