Page 22 - Top Cover Issue 4

TOP COVER +557'

*'#.6* (+60'55

Summer Sun

& Healthy Eating

Tips

#6 .#56 57//'4 ummer sun also means alfresco dinning, BBQs, ice creams, summer food and of course
strawberries and cream, if you happen to have any rest days!
+5 1((+%+#..; *'4' Evidence suggests that eating habits vary during the seasons of the year and we tend

#0& 6*' 7- *#5 to consume more calories during the winter in comparison to the summer, leading to
weight gain (Ma et al, 2005). Furthermore, we tend to consume more total and saturated
':2'4+'0%'& 6*' fat during the winter, but more carbohydrate in the form of pasta and rice in the summer
(Ma et al, 2005).
&'.+)*65 1( # ,7.; T ese changes in food intake are depend on many factors such as the desire to comfort
eat in the winter and the reduction of exercise and physical activity (Shepard and Aoyagi,
*'#6 9#8' 2009), attributing to it being wet, cold and miserable outside. Furthermore, people may
suffer from a case of the ‘winter blues’ referred to as Seasonal Affective Disorder or ‘SAD’.
Recent evidence has suggested that reduced daylight hours and reduced sun exposure
during the winter months’ results in low vitamin D status or vitamin D deficiencies, which
is detrimental to bone health and mood. T erefore, vitamin D status has been associated
with the increased risk of depression (Maddock et al, 2013 and Anglin et al, 2013). One
effect of depression is the likelihood of food cravings and or erratic food intake (Webster-
Gandy et al, 2012), leading to weight gain and obesity.
During the summer months, our food intake changes to light meals and summer
salads, incorporating the change in weather. Exercise and physical activity also increase
(Shepard and Aoyagel, 2009). Additionally, skin exposure to the sun’s rays increases
94+66'0 $; %#< (4#0%+5 Vitamin D synthesis, which enables the absorption of calcium in order to maintain
4')+56'4'& &+'6+6+#0 4& bone health. Studies in 2010 revealed that >50% of the UK population have insufficient
vitamin D levels and 16% are severely deficient during the winter and spring months
(Pearce and Cheetham, 2010). Some population groups are more at risk than others
however, generally, the UK has low vitamin D levels. Maximum vitamin D synthesis can
be achieved through 10-15 minutes sunlight exposure without any sun cream. However,
be sure not to exceed this (NHS, 2011). Nevertheless, it is important to keep your skin
protected in the summer sun as mentioned below. During the summer, people maybe
more inclined to experiment with and try exotic summer fruits or increase their intake of
the summer strawberry or try smoothies, all of which contribute to a portion of fruit for
one of your five a day. Nevertheless, the temptation to have the extra dollop of ice cream,
the chocolate bar on your patrol or simply to pick up junk food, crisps and snacks for
family picnics and BBQs is all too easy. T erefore, here are some suggestions to make your
summer food, BBQs and picnics healthy, quick and easy.