Summer has arrived! Omg am I ever ready for it. Just 3 months ago we experienced a snow storm that dropped a blanket of nearly 5 feet of snow. We were snowed in which I didn’t mind at all. But I actually had to dig a path from our front door so that Wallace (our yellow lab) could get out of the house to go to the bathroom.
I am so loving the longer days, warmer weather, and a vibrant atmosphere that beckons me to embrace outdoor activities and make the most of the season. This is a great opportunity that inspires me to really take good care of myself from the inside out and I wanted to share some of my ideas to ensure your well-being and make the most of this delightful time of year.
It’s important to prioritize our health and adopt summer-specific wellness practices that will help you stay energized, hydrated, protected, and nourished while enjoying the sun-soaked days.
Stay Hydrated
Hydration is crucial during the summer months when the heat can lead to increased perspiration and fluid loss. Make it a habit to drink plenty of water throughout the day, especially when engaging in physical activities. For optimum hydration, drink one half your body weight in ounces of water daily. For example, a person weighing 160 pounds should drink 80 ounces or 10 cups of water daily and sometimes more in extreme heat. Carry a reusable water bottle wherever you go to ensure you can quench your thirst at all times.
Protect Your Skin
The sun’s rays are stronger during summer, making skin protection a top priority. Apply sunscreen with a high SPF (at least 30) generously to exposed skin, and reapply every two hours, especially after swimming or sweating. Don’t forget to wear protective clothing like hats, sunglasses, and lightweight long-sleeved garments to shield your skin from harmful UV radiation.
Get Vitamin D from Sunshine
While it’s essential to protect your skin from the sun, it’s also important to spend some time outdoors to absorb the sunshine and obtain natural vitamin D. Moderate sun exposure (around 15-30 minutes depending on the sun’s intensity and your personal sensitivity) without sunscreen can help your body produce vitamin D, which supports bone health, immune function, and mood regulation.
Stay Active
Take advantage of the pleasant weather to engage in outdoor exercises and activities. Regular physical activity not only improves fitness but also boosts mood and energy levels. Enjoy activities like swimming, cycling, hiking, or simply taking a stroll in the park. Remember to exercise during cooler times of the day to prevent overheating.
Eat Fresh and Seasonal Foods
Summer is the season of abundance when it comes to fresh fruits and vegetables. Take advantage of the variety and opt for locally sourced, seasonal produce that is rich in vitamins, minerals, and antioxidants. Refreshing choices like watermelon, berries, cucumbers, leafy greens, and citrus fruits not only provide hydration but also support overall health.
Practice Mindful Eating
Summer often brings social gatherings and barbecues, making it tempting to indulge in unhealthy foods. Practice mindful eating by savoring your meals, paying attention to portion sizes, and choosing nutritious options whenever possible. Incorporate more salads, grilled vegetables, wild caught or grass-fed and finished proteins, and plenty of healthy fats including omega 3’s, to reduce inflammation and promote healing, into your summer menu.
Prioritize Restful Sleep
Amidst the excitement of summer activities, don’t overlook the importance of quality sleep. Create a sleep routine that allows for seven to eight hours of uninterrupted sleep each night. Ensure your sleeping environment is cool, dark, and quiet, enabling you to wake up feeling refreshed and ready to take on the new day.
Protect Your Eyes
Extended exposure to sunlight can harm your eyes. Invest in a good pair of sunglasses that provide UV protection and wear them whenever you are outdoors. This will help shield your eyes from the sun’s harmful rays and reduce the risk of eye strain and long-term damage.
Maintain Good Hygiene
As temperatures rise, so does the potential for sweat and bacteria buildup. Maintain good personal hygiene by showering regularly, using antibacterial soaps, and washing your hands frequently. This will help prevent skin infections and keep you feeling fresh and clean throughout the summer.
Practice Relaxation Techniques
Summer is an ideal time to focus on relaxation and stress reduction. Engage in activities that promote mental well-being, such as meditation, deep breathing exercises, yoga, spending time in nature, or simply enjoying a good book by the beach. Take breaks from the busyness of life and find moments of calm to recharge and rejuvenate.
With these ten essential summer wellness tips, you can ensure a season filled with vitality, happiness, and well-being. By staying hydrated, protecting your skin and eyes, embracing outdoor activities, nourishing your body with seasonal foods, and practicing self-care, you’ll make the most of the summer months while prioritizing your health. Remember to enjoy the sunshine responsibly, savor the delights of the season, and create cherished memories that will last long after summer fades away.
Enjoy your summer my friend and stay well!
