Improving Heath And Wellbeing In Summer
Seasonal Tips for Staying Healthy in Body & Mind
Summer is the perfect time to focus on improving your health and wellbeing. Longer days, warmer weather, and a natural inclination to be more active provide a golden opportunity to adopt habits that enhance both physical and mental health. Whether you’re aiming to get fit, boost your mood, or simply enjoy the season more fully, here are several ways to improve your health and wellbeing this summer.
LET’S START WITH PHYSICAL HEALTH
1. Stay Hydrated
As the temperatures rise, staying hydrated is crucial for maintaining your energy levels, supporting digestion, and keeping your skin healthy. Dehydration can lead to fatigue, headaches, and difficulty concentrating, so it’s important to drink plenty of water throughout the day. Aim for at least 8 cups (64 ounces) of water per day, and consider adding hydrating foods to your diet, such as watermelon, cucumbers, and strawberries. If you’re spending time outdoors, especially during exercise or in direct sunlight, increase your water intake to compensate for extra fluid loss.
2. Get Active Outdoors
Summer offers endless opportunities to be active outdoors. Regular physical activity not only helps improve physical health but also has a positive impact on mental wellbeing. Whether it’s hiking in the mountains, biking through a park, swimming in a lake, or playing beach volleyball, getting outside for exercise can boost your mood and reduce stress. Outdoor activities expose you to natural sunlight, which helps your body produce Vitamin D—a vital nutrient for bone health and immune function.
**Pro Tip** Start your day with a morning walk or jog to enjoy the coolness of the early hours and reap the mental clarity that comes with outdoor movement.
3. Prioritise Sleep
With longer daylight hours, it can be tempting to stay up later. However, sleep is essential for physical recovery, brain function, and overall wellbeing. During the summer months, it’s important to establish a consistent sleep schedule and aim for 7–9 hours of sleep each night. Create a cool, dark environment for bettr sleep quality and consider limiting screen time before bed to help your body wind down naturally. If possible, take advantage of summer’s natural light by getting outside in the morning to regulate your circadian rhythm.
4. Eat Fresh, Seasonal Foods
Summer is the season of vibrant, fresh produce, and eating a diet rich in fruits and vegetables is one of the best things you can do for your health. Seasonal fruits like berries, peaches, and cherries are packed with antioxidants, which help fight inflammation and support overall health. Fresh vegetables such as cucumbers, tomatoes, and leafy greens provide essential vitamins and minerals while being low in calories. Aim for a colourful plate, as different-coloured foods offer unique nutritional benefits. You can also experiment with new summer recipes like salads, smoothies, or grilled veggie skewers.
5. Get Enough Sun (Safely)
Moderate sun exposure has been shown to boost serotonin levels, which can improve your mood and help ward off seasonal affective disorder (SAD). Just 10–15 minutes of direct sunlight a few times a week can help your body produce the Vitamin D it needs to function optimally. Be mindful of the time of day and duration, though, to avoid sunburn and damage. If you’re planning to be outside for extended periods, protect your skin with sunscreen and clothing.
6. Protect Your Skin
With increased sun exposure comes the risk of skin damage, so it’s essential to protect your skin from harmful UV rays. Wearing sunscreen with an SPF of at least 30, reapplying it regularly, and wearing protective clothing like hats and sunglasses are all essential for skin health. Consider using natural or mineral-based sunscreens that are free from harmful chemicals. Also, try to avoid excessive sun exposure, especially during peak hours (10 a.m. to 4 p.m.), and seek shade when possible. Incorporating antioxidants into your diet, such as Vitamin C-rich foods, can also help protect your skin from oxidative stress caused by UV rays.
BUT DON’T FORGET ABOUT MENTAL HEALTH
1. Practice Mindfulness and Stress Reduction
While summer may offer fun and relaxation, it can also bring added pressure with vacations, family gatherings, and other commitments. Take time each day to practice mindfulness, meditation, or deep-breathing exercises to stay grounded and reduce stress. Simple practices like focusing on your breath or spending time in nature can help you recharge and feel more connected to the present moment. If you’re feeling overwhelmed, it’s okay to take a break from social media or work commitments to focus on your mental health.
2. Socialise and Stay Connected
Social connections are a key component of mental and emotional wellbeing. Summer offers numerous opportunities to spend time with friends and family, whether it’s attending outdoor gatherings, hosting barbecues, or enjoying a day at the beach. Strong social ties are linked to lower levels of stress, improved mood, and better physical health. If in-person gatherings aren’t always possible, consider organizing virtual hangouts or outdoor activities with loved ones to stay connected.
3. Engage in a New Hobby or Skill
The slower pace of summer can provide a perfect opportunity to pick up a new hobby or learn something new. Whether it’s taking up gardening, learning to cook healthy meals, or trying a new outdoor sport, engaging in a new activity can stimulate your brain, enhance your creativity, and increase your sense of accomplishment. Hobbies also help you unwind and provide a healthy distraction from the pressures of daily life. Consider joining a local fitness class, starting a DIY project, or exploring new areas in your city or town.
5. Limit Screen Time
While it’s tempting to spend summer indoors scrolling through social media or binge-watching TV shows, excessive screen time can negatively affect your physical and mental health. Prolonged screen exposure has been linked to eye strain, poor posture, disrupted sleep, and increased feelings of anxiety or depression. Aim to set boundaries around screen time by limiting time on devices and focusing on in-person activities, outdoor experiences, or hobbies that don’t involve screens.
4. Practice Gratitude
Summer is the season of abundance, both in nature and in our lives. Taking time each day to practice gratitude can improve mental health and overall wellbeing. Reflecting on what you’re grateful for—whether it’s a sunny day, time spent with loved ones, or personal achievements—can help cultivate a positive mindset. Keep a gratitude journal or share your thoughts with others to reinforce this habit.
CONCLUSION
Summer is an ideal time to refresh your health and wellbeing habits. By staying hydrated, getting active, prioritizing sleep, and nourishing your body with fresh, seasonal foods, you can take full advantage of the season’s offerings. Additionally, cultivating mindfulness, practicing gratitude, and fostering social connections can enhance your mental and emotional health. With these simple but impactful practices, you’ll be well on your way to making this summer the healthiest and happiest one yet.
Blog written by Wendi Beuster
All Images by Freep!k
If you’d like to find out more about One Central Health, give us a call today on (08) 9344 1318.
