With our family, the Fourth of July is one almost as anticipated as Christmas. We lean into the summer heat, bust out favorite seasonal recipes, and carry on the tradition of some family games and shenanigans that likely wouldn’t make sense to anyone else but are the fodder for great hilarity with our crew. And arching over all of it is the gratitude for the freedoms we have.

While it’s a season of celebration, it’s also a great opportunity to support your health and well-being, both for your family and for your community.

Check out some fresh ideas for celebrating the Fourth with fun, safety, and a little wellness wisdom.

🍔 Food, Family, and Feeling Good

If you aren’t cooking out on July 4th, what are you doing? For our family, it’s usually as shrimp boil, complete with peak-of-the-summer corn, spicy cocktail sauce, and flavorful sausage. We boil it all up over outdoor boiling stands, roll butcher paper down the picnic tables, and let the steam from the shrimp pots add to the humidity. It’s a delicious treat that actually also meets our health goals, high in protein, low in fat, using summer veggies. You don’t have to let the celebration compete with your nutrition intentions.

  • Opt for leaner proteins like grilled chicken, turkey burgers, or even portobello mushrooms as hearty meat alternatives.
  • Add color to your plate. Red, white, and blue can look a lot like strawberries, jicama, and blueberries! Not only are they festive, but they’re also loaded with antioxidants and hydration.1 And don’t miss that seasonal, fresh watermelon as part of your plate.
  • Stay hydrated. When it’s hot and you’re out in the sun, your body loses water faster than you think. Aim for water or infused fruit drinks over soda or alcohol, which can dehydrate.2
  • No wire brushes! Pediatric ER doc Meghan Martin reminds us that wire brushes can be dangerous when it comes to scrubbing your grill.

And this important safety note: when using outdoor grills, boiler stands, fire pits for making s’mores, vigilance and maintenance are key. Make sure your grill is clean and in good working order. Keep matches and fuel out of the reach of children. Set a boundary around cooking areas, in which only those who are prepping food are allowed to step. There are close to 9,000 outdoor grill and hibachi accidents every year in the United States.3 Treat your outdoor cooking options with appropriate respect.

 

☀️ Sun Smarts & Skin Safety

Ah, sunshine. The right amount is oh so good for us. And too much is…not. Sunburn, fatigue, dehydration, you know the drill. Is your skin ready? Make this summer one in which you enjoy the rays without compromising your health. 

  • Use broad-spectrum sunscreen with SPF 30 or higher, and reapply every 2 hours (or after swimming).4 As you’re likely aware, there is a current debate about the safety of chemical-based sunscreens. The good news? Safe options with ingredients like zinc oxide and titanium oxide are growing in availability and use. These sunscreens are thought to potentially be safer for humans and are also safer for the environment.5  
  • Wear UV-protective sunglasses and wide-brim hats — they’re stylish and smart. You can also check out the latest in swim long-sleeve tops and leggings, made to wear with your swimsuit and designed from material that provides UV protection.
  • Did you know that more than 50% of lifetime sun exposure happens before age 18?6 That means it’s critical to keep your kids protected from harmful rays and burns. Set a timer for reapplication of sunscreen, keep those rash guards and zinc sunscreens at the ready, and head indoors or under shade when the sun is at its peak.

🎇 Firework Safety = Community Care

It brings a sense of awe and patriotic pride to see the July sky lit up with fireworks. But it’s also important to remember that each year, thousands of people end up in the emergency room with firework-related injuries, mostly to the hands, head, and eyes.7 If you’re planning your own display:

  • Never allow young children to handle fireworks. And, frankly, depending on the maturity level of your tweens and teens, you should likely consider making the lighting of anything more than a sparkler an adults-only job. There is always a level of risk involved in using fireworks, and anyone who doesn’t know how or refuses to respect the seriousness of handling such materials should be disqualified from lighting them up.
  • You can also check out these important stats for firework safety.
  • Keep a bucket of water or hose nearby.
  • Opt for glow sticks, poppers with streamers, Silly String, or light shows for kids — they’re safer and just as fun.
  • Be a good neighbor. Pets can be sensitive to loud noises. Those who have served in the military or law enforcement may find fireworks to be unsettling. People and the pets they love are more important than popping fireworks, so proceed with kindness.

🇺🇸 Remembering the Why

July 4th is a time of gratitude for freedom, independence, and community. Explain to your kids why you are celebrating this year. Take a moment to bless the meal coming off the grill with thanksgiving for our country. Celebrate in a way that honors the health you’ve been given and the rights that have been protected for you.

As the Apostle Paul, one of the leaders of the early Christian church, reminds us, ““I have the right to do anything,” you say, but not everything is beneficial. “I have the right to do anything” but not everything is constructive” (I Corinthians 10:23).

💬 From the Altrua HealthShare Community

God bless America. We’re grateful for each Member of our community. If you’re already a Member of Altrua HealthShare or if you are considering becoming a Member, know that the Altrua HealthShare team is here for you (1-888-244-3839), both for your healthcare questions and for your spiritual encouragement through Altrua Ministries. You can reach out to a Member Services Representative for information about the membership and we’re also here for any prayer needs you have. 

May God continue to bless our country. May this Fourth of July be joyful, healthy, and meaningful for you!

1 https://www.hsph.harvard.edu/nutritionsource/antioxidants/
2 https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
3 https://www.sanmarcostx.gov/DocumentCenter/View/2403/Grill-Fact-Sheet-PDF
4 American Academy of Dermatology. “Sunscreen FAQs.” https://www.aad.org
5 https://www.cnn.com/2025/05/20/health/2025-safest-sunscreens-wellness#:~:text=Safety%20of%20mineral%2Dbased%20sunscreens,for%20consumers%20and%20the%20environment.%E2%80%9D
6 https://www.skincancer.org