Summer Wellness Guide: Tips and Strategies for a Healthy and Happy Season

Summer is a fantastic time to adopt a healthier lifestyle. With longer days and warmer weather, there's ample opportunity to embrace new habits that enhance your well-being. Whether you're planning a vacation, enjoying outdoor fun, or simply soaking up the sun, it's important to take proactive steps to keep yourself feeling great. By making small, intentional changes, you can boost your energy levels, improve your mood, and create a foundation for lasting health. From exploring the abundant nature trails and enjoying fresh produce to maintaining a consistent sleep schedule and practicing mindfulness, summer provides endless possibilities to elevate your wellness journey.

So, let's dive into some practical tips and strategies to help you have an awesome summer while keeping your health and happiness in mind. 

1. Stay Hydrated

Staying hydrated is essential for your overall well-being, especially during the summer months. Dehydration can lead to headaches, dizziness, and fatigue as well as low energy. Here’s a few tips to keep hydrated:

• Customize Your Water Intake: Base your hydration needs on your activity level and body weight. Generally, aim for half your body weight in ounce.

• Eat water-rich foods: Add fruits like watermelon, cucumbers, and oranges to your diet.

• Add Electrolytes: Include natural sources of electrolytes like coconut water or add a pinch of Himalayan salt to your water, especially after higher activity levels.

2. Protect Your Skin

Sun exposure can cause sunburn and increase the risk of skin issues. Start with these basic steps to protect your skin naturally and without chemicals:

• Use Natural Sunscreen: Choose a broad-spectrum sunscreen, made with      natural ingredients like zinc oxide. Remember to reapply as needed,      especially after swimming or sweating.

• Wear Protective Clothing: Opt for long sleeves, wide-brimmed hats, and      sunglasses to shield yourself from harmful UV rays.

• Holistic Skin Care Regimen: Develop a skincare routine that includes      hydration, exfoliation, and the use of serums or oils with natural      UV-protective properties like raspberry seed oil or carrot seed oil.

3. Eat Light and Healthy

Heavy meals can make you feel sluggish in the heat. Healthy doesn’t have to be boring, try these for an exciting twist:

• Grill Instead of Fry: Choose grilling over frying to reduce fat while      keeping flavor. Try grilling lean meats, vegetables, and even fruits for a      delicious, lighter meal.

• Expand Salad and Smoothie Ingredients: Mix up your salads and smoothies with a variety      of colorful vegetables, fruits, nuts, seeds, and protein sources like      quinoa or chickpeas to boost nutritional value.

• Limit Sugary Drinks: Swap out sugary drinks for natural fruit juices or infused water with slices of citrus, berries, or mint for a tasty and hydrating alternative.

4. Stay Active Outdoors

Summer is the perfect time to engage in outdoor activities that keep you fit and healthy. Incorporate these basics but have fun, movement is movement:

• Swimming: Enjoy a swim at the local pool or beach. It’s a low-impact exercise that’s gentle on the joints and great for all fitness levels.

• Hiking: Explore nearby nature trails. Hiking is a fantastic way to get fresh air, enjoy scenic views, and get a full-body workout.

• Cycling: Go for bike rides around your neighborhood or local paths. It’s a fun way to improve cardiovascular health and enjoy the outdoors.

5. Prioritize Sleep

Longer days can disrupt your sleep schedule. Ensure you get enough rest with these simple strategies:

• Keep a Consistent Bedtime: Stick to a regular sleep schedule, going to bed and waking up at the same time every day, even on weekends.

• Optimize Your Bedroom Environment: Use fans or air conditioning to keep your bedroom      cool, invest in blackout curtains to block out excess light and use a white noise machine or app to create a soothing atmosphere.

• Reduce Evening Stimulants: Avoid caffeine and heavy meals close to bedtime and opt for calming herbal teas like chamomile or valerian root.

• Limit Screen Time: Avoid electronics, such as phones and TV’s, an hour before bed to help your body wind down.

6. Mind Your Mental Health

Summer can get busy, so it’s important to take care of your mental well-being. Which one of these tips will you try:

• Practice Mindfulness: Incorporate simple meditation or journaling into your daily routine. Just 5-10 minutes a day can help reduce stress and improve clarity.

• Structured Downtime: Plan and prioritize your relaxation time just like you would other important activities. Consider incorporating hobbies or activities that bring you joy and relaxation.

• Stay Connected: Spend quality time with friends and family. Social interactions can      significantly boost your mood and overall well-being.

7. Travel Smart

Traveling can be exciting but it's important to keep your health in check. Try these tips on your next get-away:

• Pack Healthy Snacks: Bring along portable and nutritious snacks like nuts, fruits, veggies, and whole grain crackers. These are great on-the-go options to keep your energy up.

• Stay Active: Use walking or biking to explore new places. It’s a fun way to stay active and see more of your destination.

• Boost Your Hygiene Routine: Pack travel-sized hygiene products, including natural disinfectant wipes and essential oil sprays, and use a travel pillow and blanket to minimize contact with shared surfaces.

By following these tips, you can make the most of the summer season while keeping your health a priority. Remember, a healthy summer is a happy summer! Enjoy the warmth, stay active, eat well, and take care of yourself.

Kalina / Certified Wellness Coach and Human Design Specialist