MUST TRY: Nutritionist approved summer tips
Let’s get you ready for summer!
Including Tips to Boost Energy Levels, Stay Hydrated, and Increase Physical Activity
As we transition into summer, nourishing ourselves becomes even more important for maintaining optimal health, energy, and overall well-being. Here’s why taking care of our nutrition and body is essential as we approach the warmer months:
1. Hydration is Key
Increased temperatures mean we sweat more, leading to a higher risk of dehydration. Proper hydration is essential for maintaining energy levels, supporting digestion, and keeping skin healthy. Water-rich fruits and vegetables like cucumbers, watermelon, and citrus fruits can help replenish fluids and keep you feeling refreshed.
2. Energy for Summer Activities
Summer often means more outdoor activities, from hiking to swimming and sports. To fuel these activities, it’s important to provide the body with energy through nutrient-dense meals. Carbohydrates, healthy fats, and proteins are vital for sustained energy. Incorporating fresh, seasonal produce ensures that you get the vitamins and minerals needed to stay energised.
3. Skin Protection from the Inside Out
The summer sun can be harsh on the skin, leading to dryness, irritation, or sun damage. Nourishing your body with antioxidant-rich foods—like berries, leafy greens, and carrots—helps protect skin cells from oxidative stress and promotes a healthy glow. Nutrients like vitamin C, beta-carotene, and omega-3s act as internal sunscreen by supporting skin repair and protection.
Let’s enjoy summer with an abundance of energy, hydration and healthier skin!
1. Tips to naturally boost energy levels:
Eat Balanced Meals: Incorporate complex carbohydrates, lean proteins, and healthy fats in your diet. Foods like oats, nuts, leafy greens, and quinoa help sustain energy throughout the day.
Prioritise Sleep: Getting 7-9 hours of quality sleep per night is essential for maintaining energy levels. Avoid screen time an hour before bed to enhance sleep quality.
Limit Sugar and Caffeine: While sugar and caffeine may provide an initial energy boost, they can lead to crashes later on. Opt for natural energy boosters like herbal teas, green smoothies, and fresh fruits.
Stay Active: Regular physical activity, even light exercises like walking or stretching, can enhance circulation and give you an energy boost. Consider incorporating short bursts of exercise into your routine.
2. Tips to keep you hydrated:
Carry a Water Bottle: Keep water with you throughout the day and aim for at least 2-3 litres of water, depending on your activity levels. Keep in mind it’s better to drink something, rather than nothing. If you can’t reach 2-3 litres, start with 1 litre and work up to 2-3 litres over a few weeks.
Hydrate with Foods: Include water-rich foods in your diet, such as cucumbers, watermelon, oranges, and leafy greens.
Electrolyte Balance: If you're physically active, replenish lost electrolytes by drinking coconut water or including a pinch of Celtic or Himalayan salt in your water.
Set Reminders: Use apps or phone reminders to stay on track with your hydration goals, especially during the warmer months.
3. Increasing Physical Activity:
Incorporate Movement into Your Day: Take the stairs, park farther from your destination, or walk while talking on the phone.
Try Short Workouts: Squeeze in 10-15 minute workout routines in the morning or evening. You can try yoga, HIIT, or bodyweight exercises.
Find an Activity You Enjoy: Whether it’s dancing, swimming, cycling, or hiking, enjoying the activity will make it easier to stick to it.
Schedule Exercise Time: Block out time in your calendar for physical activity, treating it as a non-negotiable appointment.
Skin Health: Sun Safety, Vitamin D, and Natural Skincare Tips for Summer
1. Sun Safety:
Wear Sunscreen Daily: Choose a broad-spectrum SPF 30 or higher to protect your skin from harmful UVA and UVB rays. Reapply every two hours, especially if you're swimming or sweating. Op for ingredients like zinc oxide.
Cover Up: Wear wide-brimmed hats, sunglasses, and lightweight, long-sleeved clothing to minimise sun exposure.
Seek Shade: Avoid the sun during peak hours (10 a.m. to 4 p.m.) when UV rays are strongest.
After-Sun Care: If you’ve been out in the sun, soothe your skin with aloe vera gel or a moisturiser containing calming ingredients like chamomile or calendula.
2. Vitamin D:
Get Sun Safely: While sunscreen is crucial for protection, brief exposure (about 10-15 minutes) to the sun a few times a week can help boost vitamin D levels.
Supplement When Needed: If you're not getting enough sunlight or have low vitamin D levels, consider a vitamin D3 supplement after consulting with a healthcare provider.
Include Vitamin D-Rich Foods: Eat foods like fortified plant-based milks, mushrooms, and fatty fish to maintain healthy vitamin D levels.
3. Natural Skincare Tips for Summer:
Exfoliate Gently: Regular exfoliation with a natural scrub (such as sugar and olive oil) can help remove dead skin cells, but avoid over-exfoliating to prevent irritation.
Hydrate Your Skin: Use lightweight, non-comedogenic moisturisers that won’t clog pores. Look for ingredients like hyaluronic acid or aloe vera to retain moisture without heaviness.
Use Natural Oils: Coconut oil, jojoba oil, and rosehip oil are great natural moisturisers and can help keep your skin soft and hydrated. Be sure to apply them in the evening to avoid sun sensitivity.
Stay Hydrated: Drinking plenty of water not only boosts energy but also keeps your skin plump and hydrated from the inside out.
Eat Skin-Loving Foods: Include foods rich in antioxidants and healthy fats, like berries, avocados, and nuts, to promote radiant and healthy skin.
With a combination of these strategies, you’ll be able to boost your energy, stay active and hydrated, and protect your skin while enjoying the summer months!
We hope you enjoyed our tips and we appreciate your support!!
In happiness and health,
Amber Frankel