Summer is the season of vibrant energy, outdoor activities, bonding time, and fresh, delicious foods.

But with all the exciting activities, it’s also a time when we need to be particularly mindful of our health to enjoy the warm months to their fullest. Here are some essential tips to keep you healthy and energized all summer long.

Opt for Light, Balanced Meals

Heavy, greasy meals can leave you feeling sluggish in the heat. Instead, focus on light, balanced meals rich in protein, fiber, and healthy fats.

Grilled fish, chicken, and plant-based proteins like beans and legumes are excellent choices. Then pair them with whole grains like quinoa or brown rice and a variety of colorful vegetables. 

Enjoy Healthy Snacks

Summer activities often call for quick and easy snacks, like chips and fries. Instead of reaching for processed foods, opt for healthier options like Greek yogurt with fresh fruit, hummus with vegetable sticks, or a handful of nuts.

These snacks provide a good balance of protein, healthy fats, and carbohydrates to keep your energy levels steady. After all, you’ll need all the energy to make the most of your summer!

Limit Sugary Beverages and Alcohol

While it’s tempting to cool down with sugary sodas, iced teas, and cocktails, these drinks can dehydrate you and add empty calories because of too much sugar content instead.

Reach for water, herbal teas, or sparkling water with a splash of fruit juice. If you do indulge in alcohol, drink in moderation and make sure to stay hydrated.

Do you find it difficult to hydrate yourself with water? Here are some hydration hacks for you!

Protect Your Skin with Antioxidants

Your skin is more exposed to the sun in the summer, so protecting it from damage is essential.

Foods rich in antioxidants, such as berries, nuts, seeds, and leafy greens, can help combat the effects of UV radiation. These nutrients support skin health and can reduce the risk of sunburn and other skin issues.

And remember, a healthy outside starts from a healthy inside. Taking a Resveratrol supplement not only provides you with rich antioxidants but also offers a myriad of health benefits to your body.

Maintain a Healthy Gut

A healthy gut is crucial for overall well-being, especially during the summer when digestive issues can arise from travel and changes in diet.

Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet to support a healthy gut microbiome.

Don’t forget to add gut-health supplements to protect yourself from tummy issues while giving your digestive health a boost.

Eat your water

Yup, you read that right! In addition to drinking plenty of water, you can also eat your water.

Include foods with high water content in your diet, such as cucumbers, watermelon, strawberries, lettuce, and celery.

Practice Safe Grilling

What is summer without the synonymous barbecue sessions with your family and friends, right? But still, it’s important to grill safely and practice gut-friendly picnics.

Avoid charring meats, as this can create harmful compounds. Opt for lean cuts of meat and marinate them to reduce carcinogen formation.

And don’t forget to include plenty of grilled vegetables for a nutritious balance.

Manage Portion Sizes

As mentioned above, with an abundance of barbecues, picnics, and outdoor gatherings, it’s easy to overeat.

Therefore, be mindful of your meal’s portion sizes and listen to your body’s hunger & fullness cues. You don’t need to have everything on your plate in one sit. Start with smaller portions first and avoid going back for seconds unless you’re truly hungry.

Get Enough Sleep

Long summer days and exciting activities can disrupt your sleep routine. Make sure you still get 7-9 hours of sleep per night by maintaining a consistent bedtime.

Creating a cool, dark, and quiet sleeping environment greatly helps in falling asleep faster. Keep in mind that good sleep is vital for overall health, including immune function and mental well-being.

Protect Against Insects

While spending time outdoors, protect yourself from insect bites, which can spread diseases.

Wherever you go, there are insects (specifically mosquitoes), lurking around. Use natural insect repellents containing ingredients like citronella or eucalyptus oil.

Additionally, wear long sleeves and pants during peak mosquito hours and check for ticks after hiking or spending time in wooded areas.

Practice Sun Safety

In addition to consuming antioxidant-rich foods and supplements, protect your skin from sun damage by wearing sunscreen with at least SPF 30. Then reapply it every two hours, especially after swimming or sweating.

You can wear protective clothing, hats, and sunglasses too for added protection from the heat, and seek shade during peak sun hours (10 a.m. to 4 p.m.).

Plan Ahead for Trips

If you’re traveling, plan ahead to maintain healthy eating habits. Pack nutritious snacks, stay hydrated, and research healthy dining options at your destination.

Doing so will help you avoid the unhealthy rush of looking for fast food options while allowing you to feel your best during the travel season.

Related Blogs:

• Staycation Ideas: How to Have an Amazing Summer Without Traveling
• Get Summer-Ready: 7 Tips and Tricks for Your Best Season Yet
• How to Stay Healthy and Keep That Summer Glow This Hot Season
• Don’t Fry Day: 5 Tips to Protect Your Skin From the Sun
• 10 Tips for a Fit Summer Body

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