Bulgaria's Summer Health Advice: Light, Activity and Heat Safety

Sunlight in the summer boosts serotonin levels and helps regulate the internal clock, improving mood and alertness. Experts recommend spending a few minutes each morning in natural light, whether on a balcony or walking to a nearby shop, to signal the start of the day.

Regular physical activity, such as walking, jogging, cycling or swimming, has strong evidence of reducing anxiety and depressive symptoms. Even short, enjoyable sessions are more sustainable than intensive fitness plans. Interaction with green spaces—parks, forests or garden balconies—further lowers stress and supports mental recovery.

To guard against heat-related risks, consistent hydration is crucial; drink water throughout the day rather than waiting for thirst. Limit reliance on coffee, sugary drinks, energy drinks and alcohol, which can worsen dehydration. Exercise should be avoided during the hottest hours, and air‑conditioning should be used moderately to prevent sudden temperature shocks. Recognise early signs of heat exhaustion—including fatigue, dizziness, headache, nausea, rapid pulse and muscle cramps—and move to shade, sip water and apply cool compresses. If confusion, high body temperature, seizures or loss of consciousness occur, seek medical help immediately as these indicate heat stroke.

Following these simple habits can enhance mental wellbeing and protect physical health throughout the summer season.