Enjoy Your Summer Naturally!

Summer brings sunshine, longer days, and more opportunities to enjoy the outdoors. We come out of hibernation, the kids are out of school and everyone just seems more active and happy. While summer can feel like a more fun and carefree time for many, it is still important to maintain your health- which you can do by focusing on some simple lifestyle shifts and paying attention to your body.

Here’s how to make the most of summer while keeping your body and mind in top shape.

1. Eat with the Season

I like to refer to late spring and summer as “salad and ice cream season”, even though I don’t actually recommend eating only salad and ice cream all season. It just means that during this time of year your body can tolerate salads and cold and raw foods much better than it can in the middle of the cold seasons. And just to round out the concepts- late fall and winter is “soup and stew season”. This eating principle is adapted from Traditional Chinese Medicine principles and goes a long way when trying to manage digestive concerns.

I also like the idea of eating as directed by Nature, or eating food as it is seasonally available as much as possible. In many ways Nature shows us all the ways we can take care of ourselves. When it comes to eating seasonally in the Northern Hemisphere, here are some good options:

Watermelon & Cucumber: high in water content to help you stay hydrated and I like having them prepped ahead and keeping them in the fridge for a cooling snack on a hot Day.

Berries: packed with antioxidants, they protect against sun damage and oxidative stress. You can also freeze them and add them to drinks to keep them cold without diluting them and then enjoy the thawed berries at the end of your drink.

Leafy greens: spinach, arugula, and kale are cooling and rich in fiber. I like to add some olives, corn and maybe some rinsed canned beans and toss with a nice balsamic vinaigrette and maybe some feta cheese to make a delicious salad.

Tomatoes: high in lycopene, which may offer some natural sun protection; can be added to a nice salad

Zucchini & Summer Squash: light, easy to digest, and full of vitamins

I know I said the winter is “soup and stew” season, but keep in mind that a number of these vegetables can also be cooked, chilled and blended into chilled soups which are cooling, full of nutrients and hydrating on a hot day.

2. Stay Hydrated

Hydration is key in hot weather, but it’s not just about drinking more water. You can stay hydrated naturally through food and smart beverage choices.

Hydrating Tips:

• Add slices of lemon, mint, or cucumber or strawberries to flat or sparkling water for a refreshing boost.
• Drink coconut water for natural electrolytes- you can add a splash of organic real fruit juice for a bit of flavor.
• Mix some natural organic fruit juice with carbonated water in a 1:2 (or less) juice to water ratio for a low-sugar sparkly beverage
• Limit sugary sodas, caffeine and alcohol, which can contribute to dehydration.
• Make hydrating electrolyte ice cubes or popsicles to enjoy on a hot day- there are many easy homemade recipes online that you can adapt to your taste and preference.
• Snack on hydrating fruits like oranges, strawberries, and cantaloupe.
• Limit your sun exposure especially when it is hot and humid as the sun, heat and humidity can cause dehydration before you may even notice

3. Support Your Body with Nutrients

While diet covers many bases, certain nutrients are especially important during summer due to the heat and many summer activities that can result in sweating and electrolyte loss, as well as the time honoured-tradition of firing up the barbeque for some steaks, burgers and franks.

Key Nutrients for Summer Health:

Vitamin C: Supports immunity and skin health.

• Found in citrus, berries, and bell peppers.

Magnesium: Lost through sweat; helps with energy and muscle function.

• Found in nuts, seeds, and leafy greens.

Potassium: Balances fluids and prevents cramps.

• Found in bananas, avocados, and sweet potatoes are great sources.

Antioxidants: Help protect your cells from oxidative damage which is important in sun exposure and can help to counter the effects of free radicals formed when meat is grilled.

• Found in berries, bell peppers and herbs such as sage, rosemary and oregano

4. Move More, But Stay Cool

Physical activity is essential for summer wellness, but it’s important to adjust your routine to beat the heat.

Smart Summer Activity Ideas:

• Morning walks or evening bike rides when temperatures are lower.
• Swimming: a great low-impact way of getting your cardio and strength training in, with a cooling effect
• Outdoor yoga: helps with balance and flexibility while connecting to nature.
• Gardening: light activity and a great way to unwind.

Pro Tip: Always wear breathable clothing, stay shaded, and listen to your body. Heat exhaustion is real.

5. Sun Safety

Many people like to take advantage of the sun and the warm weather to work on their Vitamin D levels and their tan. Due to lifestyle and diet, many living in the Northern Hemisphere are clinically deficient in Vitamin D which is important for calcium absorption and bone health, immune system modulation and reduction of inflammation. Many cells throughout the body have Vitamin D receptors so we know that it is an important signal in the body.

Sunlight can also help with improving mood and energy and exposure to natural sunlight can help regulate circadian rhythms in the body (i.e. sleep/wake cycles). While there are many benefits to sunlight exposure, it is important to do it safely to avoid sun damage and risk of skin cancer.

Sun Safety Tips:

According to research, the best time to maximize Vitamin D production while reducing risk of melanoma is a short period around noon due to the way the UVA and UVB rays fall during that time. Longer periods outside of the hours of 10AM-1PM, which is what was previously recommended and may result in more sun damage to the skin.

• Use a sunblock or sunscreen that is at least 30 SPF and reapply every 2 hours or after sweating or swimming. Read the instructions carefully- most sunblocks and sunscreens recommend that you apply them at least 30 minutes before sun exposure.
• Wear a wide-brimmed hat and UV-protective sunglasses and long sleeves when out in the Sun
• Remember that an overcast sky does not provide protection from the suns UV rays, skin damage and sunburn. Apply sunscreen and put on clothing in the same way that you would if it was sunny and you were going to spend time in the sun

With a bit of mindful planning, summer can be a time of vibrant health and joy. Eating seasonally, staying hydrated, supplementing wisely, and engaging in refreshing activities will help you feel your best- naturally.

So go ahead- embrace the sunshine, eat the rainbow, and move with intention this summer!