Summer Wellness Glow Up
As the sun rises higher in the sky and the days grow longer, summer offers the perfect opportunity to prioritize your holistic health.
Your wellbeing is intricately connected to the natural world. That’s why you’ll thrive when you align your wellness practices with the energy of each season.
Summer offers a unique opportunity to nourish your body and mind from the inside out.
It’s a season that invites you to enjoy juicy fruits, bask in the sun, savor moments of rest and relaxation, and reconnect with the natural world around you.
Embrace the abundance of the summer season with these practical and nourishing practices for your mind, body, and soul.
EAT SUMMER FRUITS & VEGGIES
Take advantage of nature's bounty by indulging in seasonal produce bursting with flavor and nutrition. Summer fruits and vegetables, such as watermelon, berries, tomatoes, and leafy greens, are not only delicious but also at their peak micronutrient level during summer. These nutrients play crucial roles in supporting your immune function, reducing inflammation in your body, and promoting your overall health.
In fact, studies have shown that consuming a diet rich in fruits and vegetables is associated with a lower risk of chronic diseases, including heart disease, diabetes, and certain cancers. In particular, the high antioxidant content of many summer fruits and vegetables helps protect your cells from oxidative damage caused by free radicals, which can contribute to these diseases.
Practical tip → Visit your local farmers' market to access fresh, locally grown summer produce.
STAY HYDRATED
With the sun shining bright and temperatures rising, it's essential to stay hydrated throughout the day. Dehydration can lead to fatigue, headaches, and decreased cognitive function, among other symptoms. Aim to drink plenty of fluids, including water, iced herbal teas, and electrolyte-rich beverages, to replenish lost fluids and maintain optimal hydration levels.
Water is essential for numerous bodily functions, including regulating body temperature, lubricating joints, and transporting nutrients throughout your body. Studies have shown that even mild dehydration can impair physical and cognitive performance, so staying hydrated is crucial for overall wellbeing.
Practical tip → Keep a reusable (BPA free) water bottle with you wherever you go this summer.
ALIGN WITH THE SUN
Exposure to natural sunlight helps regulate your body's internal clock, known as the circadian rhythm. Making sure to get enough natural light throughout the day will influence your sleep-wake cycle, hormone production, and mood. Aim to spend time outdoors during daylight hours, especially in the morning and late afternoon, to maximize exposure to natural light.
Sunlight exposure stimulates the production of vitamin D in the skin, which is essential for bone health, immune function, and mood regulation. Natural light exposure during the day can also help improve sleep quality and reduce symptoms of seasonal affective disorder, a type of depression that occurs during the darker months of the year.
Practical tip → Start your day with an outdoor breakfast or a morning walk to soak up the sun's morning rays.
PROTECT YOUR SKIN NATURALLY
It's true that overexposure to UV radiation can lead to sunburn, premature aging, and skin cancer. However, it's also important to recognize the benefits of sun exposure. Sunlight is the best natural source of vitamin D, which plays a crucial role in bone health, immune function, and mood regulation. Plus, sunlight exposure triggers the production of endorphins, serotonin, and nitric oxide, which promote feelings of happiness and relaxation.
It's essential to strike a balance between soaking up the sun’s benefits and protecting your skin from the sun’s UV rays. There are many natural sun protection methods: mineral-based sunscreens, wide-brimmed hats, and UV-blocking sunglasses are all effective ways to shield your skin from sun damage. You can also incorporate sun-protective foods into your diet, such as tomatoes, carrots, leafy greens, and antioxidant-rich berries.
Practical tip → Spend time outdoors during the early morning or late afternoon when the sun's rays are less intense.
REST YOUR BODY
Quality rest and sleep are essential for physical and mental health. This is when your body repairs tissues, consolidates memories, and regulates your hormones. On the other hand, chronic sleep deprivation has been linked to a range of health issues, including obesity, diabetes, heart disease, and mood disorders.
That’s why it’s so important to make time for relaxation and quality sleep. While all the fun outdoor activities are ramping up during summer, don't forget to give your body the rest it needs to recharge and fuel its natural healing processes. Take breaks during the day and unwind with soothing bedtime activities at night.
Practical tip → Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
CONNECT WITH NATURE
Summer provides the perfect opportunity to immerse yourself in the beauty of the natural world. Spending time outdoors surrounded by trees, flowers, and fresh air can have profound benefits for your physical and mental wellbeing.
Research has also shown that spending time in nature, also known as forest bathing or ecotherapy, can physically lower your cortisol levels, reduce blood pressure and heart rate, and enhance immune function. Nature also has a calming effect on your mind, reducing stress and anxiety, improving mood, boosting creativity, and increasing feelings of happiness and contentment.
Practical tip → Make time each day to step outside and notice the sights, sounds, and smells of the natural world around you.
Summary
Incorporating these practical and nourishing practices into your summer routine can have a profound impact on your overall health.
From indulging in seasonal produce to staying hydrated, aligning with the sun, protecting your skin naturally, resting your body, and connecting with nature — each practice offers a unique opportunity to nurture your mind, body, and soul during the summer months.
A holistic summer wellness routine will help you align with the powerful rhythms of nature.
As a holistic practitioner and health coach, I can offer you the personalized support, guidance, and accountability that makes all the difference in creating your sustainable holistic health routine.
We'll design a customized holistic health plan that will be tailored to your unique needs and work together to restore balance in your mind and body.
