Healthy Summer Essentials
Photo: Ethan Robertson
Summer is FINALLY here! You worked so hard all winter long to build healthy habits, eat well and exercise, the last thing you want to do is throw it all away for a few short months. Here are some tips to enjoy your summer and keep working on your wellness goals!
Stay Balanced
Keep a routine and stay balanced during the summer, just like the rest of the year. Balance can refer to many different areas: nutrition, sleep, exercise, socialization, etc. Try prepping healthy lunches for the week, keep healthy snacks on hand and allow for a little indulgence on the weekends. If your summer schedule seems busier than ever, schedule in some time to relax and recharge. Also, don’t overlook sleep, it is crucial even in the midst of all your summer adventures.
Eat Your Sunscreen!
Did you know that we can use food to protect us from the sun? Consuming plenty of antioxidant-rich foods such as berries, leafy greens, citrus fruits, tomatoes, pomegranate and turmeric will provide internal protection and help reduce free radical damage if you accidentally burn. Also, healthy sources of fat like almonds, ground flaxseeds, coconut oil and wild salmon will reduce inflammation while protecting your skin. Remember, it’s just as important to avoid the inflammatory foods like refined sugars, flours and vegetable oils, as it is to bring the healthy ones in.
Non-Toxic Sunscreen
In my previous article, I talked about the benefits of getting enough sun and why we shouldn’t fear it. But while we enjoy the sunshine, we don’t want to be covering up with chemical-filled sunscreen. Find natural options without nano-particles, oxybenzone, phthalates, artificial fragrances and other toxins. I personally like the brand Badger and EWG.org has more information on sunscreen. Additionally, coconut oil and lavender essential oil act as both a light sunscreen and soothe the skin after burning. Pure aloe vera gel is also great for burns!
DEET Dangers & Non-Toxic Bug Spray
Another common summer item is bug spray. The active ingredient DEET, found in most bug sprays, may pose a risk to your health. Users may experience allergic reactions, skin irritation and a potential decrease in neurological function. Certain essential oils can be used to repel bugs naturally, such as geranium, lemongrass and citronella. In fact, the oil of lemon eucalyptus has been approved by the CDC to be an effective mosquito and tick repellent. It has been demonstrated to be as effective as DEET for the same duration of time. Unfortunately, it is not recommended for use on children under the age of 3.
Drink Up! (Water that is…)
Hydration is important all year round, but even more so when the weather heats up! Always keep a water bottle filled with filtered water handy. (I use a stainless steel bottle to avoid toxins from plastic). Remember to drink at least half your body weight in ounces or more if you’re active, sweating or drink coffee. Skip the sports drinks made with sugar and artificial dyes and replenish your electrolytes with coconut water and veggies. Or try making your own natural electrolyte drink with freshly squeezed lemon juice, raw honey and Himalayan sea salt!
Start Now
If you’re just starting out on your wellness journey, summer can be the perfect time to make a few changes that will better your health. Make an effort to get outside and enjoy the sunshine, walk or ride your bike, eat more fresh, local fruits and vegetables or spend time doing something active with your family.
Summer is short, but oh so sweet! Make sure you enjoy yourself!
Asher Kleiber
Registered Holistic Nutritionist™