Celebrating Freedom and Your Health
4th of July Wellness Tips from South Tabor Family Physicians
The 4th of July is a time for celebration, togetherness, and community. As families and friends gather for barbecues, fireworks, and outdoor fun, it’s also a great time to think about the freedoms that come with good health.
At South Tabor Family Physicians LLP (STFP), we believe that staying healthy is a form of independence—one that allows you to enjoy more moments with the people you love.
Whether you’re hosting a backyard cookout, watching fireworks at a local park, or heading out for a weekend adventure, a few thoughtful choices can help you stay safe and feel your best.
Celebrate with Your Health in Mind
Warm weather, full plates, and a busy social calendar can all take a toll if you’re not mindful. Here are some easy ways to enjoy the festivities without putting your well-being on the back burner:
- Smart Hydration
- Drink water regularly throughout the day, especially if you’re spending time outdoors.
- Avoid too much soda or alcohol, which can dehydrate you quickly.
- Infuse water with berries, cucumber, or mint for a festive and flavorful twist.
- Healthy Food Swaps
- Choose grilled chicken or fish over processed meats like hot dogs or sausages.
- Serve fruit kabobs, watermelon slices, or veggie platters as colorful and refreshing sides.
- Try whole grain buns or lettuce wraps instead of white bread.
- Watch portion sizes and balance heavier foods with fresh salads or lighter fare.
- Sun Safety First
- Apply sunscreen with SPF 30 or higher at least 15 minutes before sun exposure.
- Reapply every two hours, especially after swimming or sweating.
- Wear a wide-brimmed hat and sunglasses to protect your skin and eyes.
- Fireworks and Safety Reminders
- Leave fireworks to the professionals if possible.
- If you use sparklers or other small fireworks, supervise children closely.
- Have a bucket of water or a hose nearby for emergencies.
- Avoid alcohol if you’re lighting fireworks or supervising kids.
- Know Your Limits
- Summer heat can be draining. Rest in the shade or indoors as needed.
- Listen to your body and take breaks to avoid overheating or exhaustion.
- If you have a chronic condition, check in with your provider ahead of holiday travel or exertion.
Healthy Celebrations Start at Home
One of the best ways to ensure long-term wellness is by building healthy habits into everyday life—and celebrations are no exception. Independence Day offers a great opportunity to:
- Introduce kids to new fruits and vegetables
- Practice mindful eating together as a family
- Get active with group games, park walks, or dancing
These small choices can build a foundation for better health all year long.
South Tabor Family Physicians Is Here for You
Whether you’re a long-time patient or looking for a new health care provider in the Portland metro area, STFP is here to support your journey to better health. We offer preventive care, wellness exams, pediatric care, chronic condition management, and more—all with compassion and convenience in mind.
We’re conveniently located right off I-205, making it easy for patients across Portland to access care. And with same-day appointments available, you don’t have to wait to be seen when something’s on your mind.
Call us today at 503-261-7200 to schedule your next check-up or wellness visit.
Helpful Resources
From all of us at South Tabor Family Physicians, have a safe, healthy, and joyful 4th of July!
